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

20 Rep

So, we will start a 20 rep back squat progression. It will last 8 weeks. The idea is to start at a reasonable weight – think body weight for men, 75% bodyweight for women. If this is not reasonable, find something that is. Each week, if you complete the session, add 5...
READ MORE

New Year, New Cycle

We will begin a new lifting cycle for the new year. We will focus on the power lifts: the shoulder press, the deadlift and the back squat. We will focus on 5×5 and 5×2 for the deads and the press. For the back squat, we will do something a little different – a 20...
READ MORE

A little extra

Come join us in Knight’s Ferry after The 10am class for a hike or a run- whatever you fancy. Get out in the sunshine and nature! Workout of the Day The Other Total Max effort Clean Max effort Overhead squat Max effort Bench Press
READ MORE

Alison and I got back into town today – we had a great trip but we are glad to be home. We look forward to hard work, PRs, and lots of laughs in the coming year. And we love the new whiteboards!!! Real talk – we bought the originals from Home Depot when we opened....
READ MORE

Thursday 1/2/19

Workout of the Day AMRAP 25 500/400m Row 400m Run
READ MORE

Happy New Year!

We will be hitting the ball drop before all of you, being on East Coast time, so HAPPY NEW YEAR! We can’t wait to see what 2020 has to hold for all new goals and fun times. Workout of the Day “Holleyman“ 30 rounds for time of:5 Wall ball shots 20/14 3 Handstand...
READ MORE

Looking back before going forward

Schedule – 9 am class only, with a noon class on New Year’s Day. Tomorrow is a throw back to the finals of the 2007 CrossFit Games – back when regular folks were the best at CrossFit. Because they were the only people doing CrossFit. In 2007 literally 1 guy did...
READ MORE

Week of 12/30/19

On Wednesday we will be doing the Hero WOD “Holleyman.” Think about scaling options – even though our AMAZING coaches will help you out with that:) Monday’s Schedule- 5:30am, 9:00am, 4:30pm and 5:30pm Workout of the Day Strength Front Squat Build to a...
READ MORE

CrossFit, Saturday at 9am and 10am

Saturday’s workout is challenging, but highly scalable. Lower the weight, simplify the movements, but jump, pull, squat, and pull some more. Workout of the Day 150 Doubleunders 40 Deadlifts 225/155 30 Overhead Squats 135/95 20 Bar Muscle Ups To scale this, you may try 300...
READ MORE

Lift Heavy and Sprint

Friday’s Class Schedule 5:30am, 9am, 4:30pm and 5:30pm Jess will be running Open Gym on Sunday from 10am-noon. We are working through the photos from Peace, Love and WODS – there are some amazing shots. Ready for viewing before the new year! Workout of the Day...
READ MORE