Friday!

Spots are filling up for the Olympic Weightlifting Seminar.
From our Facebook Event:
Charles Shipman, affectionately known as Uncle Charles, will be at CFO on October 14th, 2017 for an Olympic Weightlifting Seminar. The cost is $125 ($110 if you sign up before October 1st) and the seminar will last all day Saturday. Expect to break down the lifts, lift heavy and learn a lot. Charles has coached at athletes at the national level for over a deacade in the youth, junior, collegiate, senior and masters division. Not only is he a coach, but also an athlete – He is the 2016 National Masters Silver medalist AND 2016 Pacific Weightlifting Association Masters Lifter of the Year. Not only does Charles coach national level weightlifting athletes, but he coaches many CrossFit athletes – of all levels. Charles has coached many CrossFit Games Regional athletes and is very experienced and knowledgable on how the lifts apply to CrossFit.
The skills you pick up in a session like this may help you PR that day. But you will learn tools and nuances of the lift that will lead to moving bigger weight more efficiently.
Inquire with Alison about signing up. Spaces are limited and will be available to athletes outside of CrossFit Oakdale.
 

Workout of the Day
Strength
Shoulder Press  – Remember this is week 1 and that you should be calculating your percentages PROPERLY
10@50%
10@55%
7@60%
7@65%
3@70%
3@75%
 
Conditioning
AMRAP 10 
1 Wall Climb
10 Hang Power Cleans 95/65
10 Box Jumps 24/20