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

Tuesday 8/7/18

*** Registration for Royal Rumble Still OPEN!*** Workout of the Day 10 Round For Time 5 HSPU 5 Power Cleans 135/85 10 Box Jump & Overs 24/20 Rest one minute  
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Week of August 6, 2018

The 2018 CrossFit Games season is in the books and all is right with the world – Mat Fraser and Tia Clair Toomey are repeat champions that dominated the field.  Rich Froning’s CrossFit Mayhem team returned to the top of podium. The three champions have a combined 11...
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Saturday, 8/4/2018

CrossFit at 9am and 10am.  This should feel like a sprint.  Warm up hard, get sweaty, rest and crush. Workout of the Day 3RFT 500m Row 10 Squat Clean 135/85
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Again and again and again and again…

**** Registration for Royal Rumble – Click Here*** Workout of the Day Each round starts with 3 of each movement and goes up by 3’s.  AMRAP 6 Wall Balls 20/14 Toes to Bar 3 Minute Rest AMRAP 6 Wall Balls 20/14 Burpees 3 Minute Rest AMRAP 6 Wall Balls 20/14 Toes to Bar...
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“Light & Sweet”

Registration for Royal Rumble is still OPEN! Workout of the Day Strength 3 Position Snatch Build to a heavy set of the complex in 20 minutes. Starting from position 1.5, 2 then the ground (position 3) Conditioning “Light & Sweet” (or the way he used to take his...
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Wednesday 8/1/18

** NO All Access or Teen Classes on Wednesday** Congratulations to Damon for getting 3 Muscle-Ups during today’s WOD. Also to Victoria who pushed above & beyond and would have earned 15 points had it been during the Open. Big high 5’s to Joey who got his first...
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Royal Rumble Standards!!!

Registration : HERE “Dog Collar Match” 12 minute cap  Athlete must complete a full round before putting the bar down. If bar is dropped before the thruster is complete, the athlete will have to start that round over. 3 Deadlifts – Full hip and knee extension at...
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Week of July 30, 2018

We will transition into a Snatch focus for the next 6 weeks.  We will Front Squat, Overhead Squat and Snatch weekly.  The Front Squat progression will be 5 sets of 3, with a wave of 60, 70, 80 then 70, 80 and 90%.  Use your 1RM that we set last week or your most recent 1RM. This...
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CrossFit July 28, 2018

CrossFit at 9 and 10.  At 10am, we will start with Muscle Up practice. Workout of the Day Row 2,000m At beginning of the workout, perform 1 Deadlift, 225/155.  Every minute perform 1 more Deadlift than the previous minute. There will be a cap.
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The heat is on…

It is going to continue to be hot, so we are continuing to do work/rest workouts. Please make sure you are hydrated. Friday’s workout comes to us from CrossFit Linchpin. Workout of the Day OTM 30 2 Handstand Pushups or a 10 second handstand hold 1 Heavy Power Clean –...
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