1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

“Murph”

Here we go! “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d...
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Coming up!

 *** Next week’s schedule will be as follows: Closed – Sunday and Monday (Memorial Day) No All Access/RomWod Classes No Kids/Teens Classes (starting up again Monday June 11th at 10:30am for Kids and 11:15am for Teens) No 9am Classes on Wednesday or Thursday morning...
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Cap Yourself

If this workout looks familiar – it is. It is very similar to last week. If you hit 500 double under, STOP and record your time. Good Luck.  8 Rounds for TOTAL Reps In 2 minutes 8 Toes to Bar 8 Burpee Box Jump Overs – 20″ for EVERYONE Double unders in the...
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All the Snatches

I started looking for Snatch videos and this case up.  Not helpful, but it’s a fun movie. And Brad Pitt uses some of our warmup techniques. There is lots of Snatching today – the conditioning piece is a sprint.  Can you touch and go the whole way? Workout of the Day...
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Tuesday 5/22/18

Workout of the Day 10 RFT 1 Clean and Jerk 205/135 1 Round of Cindy 5 Pullups 10 Pushups 15 Air Squats  
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Week of May 21, 2018

We are in week 6 of 6 for our strength program – these will be heavy sets, and there will be a lot of reps.  Hopefully you have been getting stronger and more durable, so this will be easy.  Or you will have some high gravity days and the bar will be heavy.  It is perfectly...
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CrossFit @ 9a &10a, 05/19/2018

CrossFit at 9am and 10am on Saturday At 10am, we will start with some heavy power clean and jerks Workout of the Day 0:00 to 4:00 50 Burpees to Plate 4:00 to 8:00 50 Wallball Shots 20/14 8:00 to 12:00 40 DB Clean & Jerks 50/35 12:00 to 16:00 40 Box Jumps and Overs 24/20 16:00...
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Heavy Deads and Bench Press, Part V

This is week 5 of 6 of our current strength program.  Week 6 will go up to 90-92%.  This should be heavy and require a bunch of effort.  Following week 6, we will test 3rm in week 7 and re-test 1RM in week 8.   I have a gnarly from CrossFit West that Denny recommended for...
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Hippity-Hoppity

I’ve never seen the box jump over technique explained quite this way.  But I’m going to give it a try tomorrow.  It seems like it may turn me into a motor moron, though. Workout of the Day 5 Rounds for Reps In 2:30 minutes, perform 15 Toes to Bar 10 Burpee Box Jump...
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Murph Training

“Murph” is coming up! If you ordered a t-shirt, it should be arriving by the 25th – ready to wear for the 26th! Workout of the Day Strength/ Skill 2 Position Snatch Work from just above the knee and just barely off the ground. Build to a heavy set in 20 minutes...
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