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

CFO Summer of Fitness and Fun, Part 2

May 14, 2013

Here’s part 2 of CrossFit Oakdale’s event schedule.  These events start in June and will run through the summer.  Please include CrossFit Oakdale in your summer plans!

On Saturday, diagnosis June 15th we’ll do a Stand Up Paddle (SUP) day at Modesto Reservoir. The cost will be $30 per person (plus $10 to get into reservoir so carpool! carpool! carpool!) Includes water safety briefing, pill lesson and equipment rental. Kids can come and play in water. After we learn, we will be having a WOD that includes the Paddle Boarding.

We would like to do another Rafting Event at Knights Ferry.  We are also in deep, deep negotiations with some of our finest CFO athletes to throw a pool party.  Stand by for updates!

On Saturday, August 3 CFO will be at the Modesto Nuts game.  We will have an all you can eat tri-tip buffet before the game.  CrossFit Oakdale will be picking up the tab for dinner, so all you need is $13 for your ticket to the game.  Coincidentally, it is “Star Wars Night!”  You can dress as your favorite Star Wars character.  I wonder which lightsaber goes with my Nanos…

On a training note, we will start holding strength events on the first Saturday of every month.  We will start on July 6 with a CrossFit Total.  The CFT is a cumulative total of your best Back Squat, Press and Deadlift.  Over the months, we will tackle the “Other Total”, the Football Total and an Olympic Total.  As Rip said, strong people are harder to kill and more useful in general.

 

Common rowing faults and fixes.  

Workout of the Day

Strength

2 Hang Clean and 1 Jerk, OTM for 7 minutes

Take 10-15 minutes to build to a challenging weight.  The key, at least for me, is being very comfortable (mobilized) in the front rack so I can hang on to my hook grip.

Metcon

AMRAP 10

30 Doubleunders

15 Kettlebell Swings 53/35

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