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

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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The good old *

For Tuesday’s workout, the idea is to complete 3 complete deadlift, 2 complete power cleans, and 1 thruster.  No squat clean into thruster this time. To earn the newly coveted *, you must perform each round unbroken. Workout of the Day Gymnasty EMOM 5 20 Seconds Handstand...
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Week of May 14, 2018 – “Murph” coming up

We are in week 5 of 6 for our current strength progression.  The sessions should be getting very heavy, especially with the high number of sets.  Sets 4 and 5 may be challenging.  Make sure you are taking rest between sets after warming up properly. We will be doing...
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Just another great ol’ Saturday of FITNESS

  Classes at 9am and 10am. At 10am we will be doing snatch balance familiarization.  Saturday’s workout is 3 back-to-back couplets from CrossFit.com.  3 Rounds 5 Snatch  5 Bar Muscle Up 3 Rounds 15 Deadlifts 30 Air Squats 3 Rounds 5 Cleans 5 Bar Muscle Ups Men 155...
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Friday 5/11/18

Workout of the Day Deadlift 5×3 @ 85% Bench Press 3-3-3
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Pulling 17.5

Thursday’s work out has no lifting or any other skills associated with it – Chest to bar Pullups and Doubleunders.  It’s a version of Open 17.5 – the idea is to do the C2B in a big of sets as possible, but quickly.  If you do 9 straight, but stand around...
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New Cardio Challenge

So, I let the last cardio challenge, a short double under tester, go a little long.  I will give this one a week and half.  You can try the CFO Triathlon – we don’t have a pool so you will have to row. The CFO Triathlon is: Row 100/80 Calories, Bike 100/80 Calories,...
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Tuesday 5/8/18

  Workout of the Day Strength/Skill No Hook No Foot Hang Snatch Build to a heavy for 15 minutes THEN 3 attempts at a heavy hang snatch Conditioning AMRAP 10 9 Toes to Bar 9 Burpees  
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