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Oakdale, CA 95361
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Week of the 4th of July

July 01, 2013

This should be an abbreviated week, advice as the July 4th falls right in the middle of the week on Thursday.  On Thursday we will begin CrossFit for Hope heats at at 9:15am.  We will run a quick warm up and have scaled and RX heats.  Hope is a great, troche competitive WOD.  It tests all kinds of cool CrossFit-y kind of stuff, approved so it’s a great way to gauge your fitness and progress.  There will be no other classes on Friday, and we will not have 5:30am classes on Friday.

On Wednesday, we will do “The Chief”, at least my version of it.  5 rounds of AMRAP 3, 3 Cleans 135/95, 6 Pushups, 9 air squats, rest 1 minutes after each round.  You will start each round where you left off the last round.

It will be extremely hot this week, and I’ve been asked if I’m adjusting the WODs to account for the heat.  The answer is no – I really don’t know how to program “easy” WODs that you can do in the heat.  You are either prepared to handle the heat or you are not.  Please hydrate, eat properly and be ready to train.  We scored a new fan for the other half of the gym.  After the 6:30 evening class, we will likely be making trips to the river in Burchell Hill to cool off.  If that’s part of the plan, we’ll talk about it at class and post our plans to FB.  It’s a GREAT way to cool of the legs (and everything else).

Finally, Saturday is the CrossFit Total.  It’s our first run at this WOD ever, so come out and test your strength.

Pushup Challenge is almost over! Are you ready for the Plank Challenge? Starts tomorrow - schedules will be available on the counter.

Pushup Challenge is almost over! Are you ready for the Plank Challenge? Starts tomorrow – schedules will be available on the counter.

Workout of the Day

Strength/Skill

Snatch

Build to a have single in 20 minutes

Conditioning

AMRAP 10

1 Snatch 135/95

1 Chest to Bar Pullup

3 Snatch 135/95

3 Chest to Bar Pullups

5 Snatch 135/95

5 Chest to bar Pullups

Parking Lot Run

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