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

Saturday 8/17

CrossFit at 9 and 10 – this can be scaled! Death by: 2 OHS 95/65, 1 Bar MU 4 OHS, 2 BMU Keep going up on the minute. When you cannot complete the work, rest 2 minutes and perform Death by: 2 Push Press, 1 TTB 4 PP, 2 TTB Keep going up…
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Whew

There have been some very tough workouts the last two days. The engine test of the clean/thruster/burpee and the heavy, heavy central nervous system zapper of the deadlift EMOM were some great challenges and we will see versions of them again. We will do our final wall ball...
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Muy Caliente!!!

The heatwave will continue Thursday, so we will lift heavy. Workout of the Day OTM 20 5 Heavy Deadlifts Score is your biggest weight across at least 5 lifts. I recommend 65-70% of your 1RM. There is not enough time to switch weights like Monday. Try to stick with a heavy weight,...
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Audible

Ok – it’s gonna be super hot tomorrow and I programmed a thruster suck-fest. I am going to adjust it ever so slightly. (Say thank you, Brian:)) Workout of the Day 11 1 minute Rounds 7 Power Clean 7 Thruster 7 Bar Facing Burpees Perform as many rounds as possible of...
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PR Baby!!!

I’m not even sure it was supposed to happen, but we have at least 10 PR’s on the clean on Monday! We haven’t been squatting super heavy, which is what most weight lifters will tell you leads to big lifts. We have been squatting fast and stabilizing the mid line...
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Week of August 11, 2019

We will be on the same plan for the next couple of weeks, but it’s working. We’ve been consistently working dips – Jacob and Brooke just got their first ring muscle ups throughout the week! Great job guys! Even though we have not done a heavy back squat or front...
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Saturday 8/10/19

Monster Mash is here! See you at 9am and 10am (Advanced) Workout of the Day For Time 30 Clean and Jerks 135/95 (Grace) 30 Muscle Ups 30 Snatch 135/95 (Isabel) Don’t worry – there is a 20 minute time cap:)
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Wallball City

We are cresting to the most challenging weeks of wall ball work. Each one of these workouts starts out feeling good, and by the end I want to hide under one of the boxes. Workout of the Day OTM 10 Min 1 – 9 Wallball Shots 25/20 Min 2 – 12 Wallball Shots 20/14...
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Monster Mash on Saturday

I was out of town last week and we were supposed to do a Monster Mash – first Saturday of the month. Dave Castro did a pretty good job of making a monster mash at the CrossFit Games this past Sunday. Guesses? Workout of the Day “Helena” AMRAP 20 Parking Lot Run...
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Wednesday 8/7/19

WORKOUT OF THE DAY 10-9-8-7-6-5-4-3-2-1 Thruster 115/75 Toes to bar Burpee
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