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

Christmas week schedule

December 22, 2014

Thank you to all that attended the CrossFit Oakdale Christmas party!  The White Elephant was epic and memorable.  My favorite line – “What does the ‘G’ stand for?”

This will be an abbreviated week because of Christmas.  We will have a normal schedule on Mon, buy more about Tues and Fri.  On Wed, which is Christmas Eve, we will have a 9am class and then run Open Gym from 10a to 12p.  CFO will be closed on Thursday.

Because the week is short, I want to get the strength training in early in the week.  That means combined 2 strength sessions into 1 day – Monday.  We will Deadlift heavy singles (1.1.1 protocol) on Tuesday.

Because we are trying to pack some stuff into Monday, please be prepared and know your target numbers.

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White Elephant Fun!

 

Workout of the Day

Strength/Skill

Front Squat Double

Take 18 minutes, 8-9 sets, to build to a heavy double.  Try to add 10# to last weeks effort.

Push Press Milo

3 Push Press OTM for 10, Week 8 of 8

Add 5# to last weeks lift.

Conditioning

AMRAP 4

With your Milo weight, perform as many Cleans (any style) as possible in 4 minutes.  Target number is 25 – that’s about 6 a minute.

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