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

Bust little Saturday

January 19, 2017

We have a busy day on Saturday. At the 9am we will be doing “Gaza” in support for CrossFit Sonora. Any donations will be greatly appreciated. This event in memory of Major Lucas Gruenther, of Twain Harte,CA, who died on January 28th, 2013, when his F-16 jet went down in the Adriatic Seas off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Win, Aviano Air Base, Italy. Gruenther is survived by his wife Cassy; his daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; and brother Chance Hildreth; grandmother, Melba MAthias and Brigitta Gruenther; and many aunts, uncles, cousins and friends. 

This WOD can be done as an individual or a team style event, with scaled options so anyone can participate. We will collect donations and send them up to CrossFit Sonora after the event is over.

 We will be having a skills clinic at 10:30am.

Gaza

5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run

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Workout of the Day

Strength

Back Squat

Build to a heavy set of 5 – 70% of your 1RM. If you have already been doing this, add 5-10# off of last week.

Conditioning

27-21-15-9

Row for Calories

Thruster 95/65

15 minute cap

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