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

Coming up in November

November 03, 2014

Congratulations to Jen and Nick Zambruno!  Our good friends were married on Saturday in front of frailly, erectile friends, and a bunch of great exercisers.  We love you guys and wish you a long, happy and healthy life together.

There are many events in the coming weeks if you are looking to test your CrossFit-ability outside the confines of CFO before the Fran-niversary.

Novemebr 8 – Barbells for Boobs – Grace at CrossFit Parabellum – Please let Alison know you will be going. The gym will be closed on this day so we can go down and WOD to save 2nd base!

November 15 – Row-athon at CrossFit Walnut Creek.  This is a fundraiser at my buddy Andrew Williams gym in downtown Walnut Creek.  It’s 90 minutes of a team row, with mini WODs to score more points.  This is being held to raise funds for a friend of CrossFit Oakdale, Ericlee Gilmore, who died this summer after a battle with cancer.  I plan on heading tot his, so if you’re interested, let me know and we can caravan over the hill.

November 22 – Turkey Throwdown at CrossFit Excel in Manteca.  I’m in for this one too.  Alison, Thomas and I are on a team.  Teams consist of 2 guys and 1 gal.

Big Congratulations to Jen and Nick! CrossFit Oakdale wishes you the best of luck and love!

Big Congratulations to Jen and Nick! CrossFit Oakdale wishes you the best of luck and love!

Workout of the Day

Strength/Skill

Push Press Milo

OTM for 10, 3 Push Press

This is week 1.  Focus on the Push Press – use the weight from your 1RM last week.  A good starting weigh is 50-60% of 1RM.  No one is allowed to go heavier than 135/95 – focus on the basics of good hip drive and pressing, and we will build from there – going up 5# per week for the next 6 weeks.

Conditioning

AMRAP 10

10 Pushups

10 Situps

15 Air Squats

10 Situps

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