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

Muscle Up, Part 2

Thursday will be similar to last week, some skills that you may see in the Open, worked with a Muscle Up. Tomorrow will be a Bar Muscle Up skill day. Like last week, you can work the transition with lowered bars, jumping MU, or Bar MU. If space allows, you may try banded MU as...
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Another Main Site Check-in

If you have been looking at the CrossFit main site, they have been bringing the ruckus on the strict movements.  Strict pull-ups have come up on at least 3 workouts since the new year. We will begin sprinkling them into the programming, because it’s just good for you....
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Look-a-Like

Tuesday’s workout is very similar to the handstand workout from last week. Instead of a big gymnastics pull, there is a weightlifting pull, coupled with handstand walking Much like last week, take either time to find a scaling option that pushes your ability, whether it is...
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Week of January 14th

Workout of the Day Bench Press  5 Sets of 2 @ 85% of 1RM Conditioning AMRAP 12 6 Dumbbell Clean and Jerks, Left Hand 50/35 6 Dumbbell Clean and Jerks, Right Hand 24 Double Unders
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Saturday 1/12/18

At 10 am, we will be going over what will be happening during The Open. There are teams, themes, and dreams to be made during this fun 5 week period. Come join us for a brief meeting. Workout of the Day 4 Rounds for Time 4 Power Cleans  4 Front Squats 4 Shoulder to Overheads...
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A Friendly Reminder

The attendance has been through the roof this week. The classes have been full of energy and fun. Like any good rager, the clean up after is usually the measure of a good party. Please be mindful of your equipment after your workout. Wipe down everything you used, from bars to...
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Muscle On Up

In case you haven’t noticed, it’s a new year. Some folks like a good New Years goal. I love a pull up – if you don’t have one, maybe now is the time. If you write it on the board and take a selfie, you got yourself a square on the bingo card. We do a lot...
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Wednesday 1/9/19

Workout of the Day Strength Deadlift 8 sets of 4, 65% 1RM Conditioning 3 Rounds, with a 5 minute clock AMRAP 3 5 Chest to Bar Pullups 10′ Handstand Walk Rest 2 minutes after each 3 minute AMRAP
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To the Burning Bush

Click Here to sign up for CFO Bingo! Click Here to sign up for the meeting about The Open CrossFit.com is going through a bit of an adjustment. If you’ve been looking at the main page, and I have pretty much everyday for the last 13 years, you will notice some changes. For...
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Here comes The Cube

Tomorrow we will be starting week one of the Cube – our strength program. The lifts will be the back squat, deadlift and bench press on Mondays, Wednesdays and Fridays. On Thursdays we will start working muscle-up skills much like we did with handstands and rope climbs. We...
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