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

Week of April 22, 2019

This week will lead to the Festivus Games on Saturday. I will change the program slightly this week our 3 position lifts will change to 2 position – position 2, and what we will call 2.5 – just below the knee, but off the ground. This will allow you to go heavier, but...
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4/20!!!

CrossFit on Saturday 9 and 10 – it has nothing to do with 4/20. Sorry Cheech! Workout of the Day 10 RFT 5 Chest to Bar Pullups 5 Shoulder to Overhead 5 Power Cleans 5 Handstand Pushups 135/95
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Friday 4/19/19

Workout of the Day Strength Build to a heavy TRIPLE in 20 minutes Conditioning AMRAP 15 100 Ft Walking lunge 15/10 Calorie Row
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Thursday 4/18/19

Happy Birthday to Coach Chance on Thursday! If you see him around, give him a big high five:) Workout of the Day Strength 3 Position Clean and Jerk Start from 1.5, then 2 then 3. High to Low. Conditioning 400m 100 Double Unders 50 Toes to Bar 100 Double Unders 400m Run Time Cap...
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CrossFit straight from the pipe

Wednesday’s workout comes straight from the burning bush of CrossFit.com. It’s a sweet new version of DT. A barbell complex with some squatting. Scale as you need, but the idea is to transition quickly, with short breaks. It’s only 90 total reps, of which 45 are...
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2.5%?

For the back squat 5×3 progression, we will be doing something a little different – very small jumps. Each week, you will go up by 2.5%. Last week was 60, this week is 62.5. We will keep going for 8 weeks. Workout of the Day Strength Back squat 5 sets of 3, 62.5%...
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Week of April 14, 2019

Folks are coming in hot for the Festivus Games in 2 weeks. There’s still time to sign up – until April 20th. Jess has had a couple of great gymnastics sessions, and we will have more coming. We are planning more gymnastics sessions and an Olympic weightlifting...
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So Many Events!

Please be aware as you are trying to get to the gym tonight that there is baseball to contend with in the parking lot. PLUS the parade for the rodeo and the Sunrise Bee Feeding event in the parking lot. Plan ahead. Workout of the Day 20 Minute AMRAP 7 DeadLifts 225/155 14 Box...
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#mayisforswingers

Next month we will be throwing another challenge at ya’. If you enjoyed the Bingo Game, you will probably enjoy this. It is a kettlebell challenge, but not like the ones in the past. There is no set # that you have to do, you make that up. The person who has the most...
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Thursday 4/11/19

Quick reminder – this is Rodeo Weekend here in Oakdale. Traffic gets nutty, so if you live north of F Street on Saturday morning, you may hit some parade traffic. Regular classes at 9am and 10am with Coach Tim. Workout of the Day Strength 3 Position Clean PLUS 1 Jerk 20...
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