Info on Saturday's Rafting Adventure

The Hay is In the Barn by John Welbourn
Saturday is our annual rafting trip.  We will meet at Knight’s Ferry at 9:30am.  We are looking for volunteers to pre-position cars (1 is good, viagra 100mg 2 would be better) at Orange Blossom (the end point) so we don’t have to wait for the buses at the end of the day.  Trust me, it can get a little weird at Orange Blossom as sun, alcohol, fatigue and boredom set in.
CrossFit For Hope is 9am on Thursday, July 4th.  It will be $10 to compete.  You can pay as you arrive or online.  All the money will go to CrossFit For Hope. Family and friends are encouraged to attend and cheer or compete.  We will have scaled heats and RX heats.  We’ll post a heat schedule Wednesday night. You can donate through Alison’s page for CrossFit Oakdale.

Alexis gets her some weighted pullups!

Workout of the Day
Strength/Skill
Hang Power Clean Triple
In 15 minutes, build to a heavy Hang Power Clean Triple.  Work quickly and build to a heavy set of 3.
Conditioning
30 Deadlift  225/155
10 Bar Facing Burpees
20 Deadlift
20 Bar Facing Burpees
10 Deadlift
30 Bar Facing Burpees