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

Friday July 3rd

Happy Fourth of July Weekend! We will be closed on Saturday and Sunday – get out of town, this get to the river or just be with your friends and family. Pushup Challenge testing begins Monday- there is still time to sign up!       Strength 5 sets  Power...
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Hot Summer’s Day

It’s going to be 106 Degrees on Wednesday.  I had originally programmed a running/WB WOD, pharmacy but last time we ran, price it was just as hot.  As much as I love misery, sending people in and out of the hot sun is not my bag. Please make sure you are dressed for the hot...
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DT – It used to be heavy…

DT was first posted in 2009 and is a Hero WOD dedicated to USAF SSG Timothy Davis.  We will honor him and test ourselves on the week of the anniversary of our independence as a nation. When DT was first posted, this web it was considered a heavy WOD.  5-6 years later, patient as...
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Week 4 of our current cycle begins

The Benchmark WOD this week is not a “Girl” but a Hero WOD – DT.  DT is 5 RFT 12 Deadlift, malady 9 Hang Power Cleans, advice 6 Push Jerks with a 155/100# bar.  There is a ton of strategy to this WOD.  More on that tomorrow. We will be closed Saturday &...
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Summer Slam “7’s” WOD’s 2 & 3

Register HERE “Quick & Dirty 30” RX Division 30 Chest 2 Bar Pullups 30 Burpees to Plate 30 Wall Ball Shots 20/14 – 10’/9′ 7 Min. Cap Scaled & Masters Division This WOD goes backwards – if you don’t have pull-ups, stuff or multiple...
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Ladder Day Saturday

I know in my head what I want the WOD to be. It is a deadlift/box jump ladder. BUT I want to see how the equipment works out so I will make up a deadlift/box jump WOD where the reps will go down as the weight goes up. In the  10 am advanced class we will do the deadlift/box jump...
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Something old, something new

Today’s conditioning WOD is a little bit different – after a million squats this week, visit I wanted to change it up. The WOD is 1 Snatch every 10 seconds for 8 minutes.  I believe this is 48 Snatches – but my math sucks.  Your last one will be performed...
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Summer Slam “7’s”

August 15th will be here soon enough. Come join us for a fun individual competition! There will be Rx, treat Scaled and Masters divisions. Registration is $50 per person. Registration is open on Wodrocket. If you are trying to figure out which level you should go at, think about...
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How do you eat?

CrossFit Journal Article 21 Updated. For me, order this article, and Zone on the Rocks introduced me to nutrition.  CrossFit recommends the Zone diet, not because they have an agreement with Dr. Sears or because they hate the Paleo diet, but because the Zone diets is generally...
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