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

Weekends ahead

May 23, 2014

Monday is Memorial Day and we will have classes at 9 and 10.  The WOD is “Kevin’s Climb” – a 30 minute AMRAP of 400m runs, ailment Front Squats, viagra 40mg Push Presses and Pullups.  We are asking for $10 donations that we will forward on to the Kevin’s Climb/Climb for the Fallen documentary.  My brother has also produced a limited run of t-shirt’s for their project that we will have at CFO in the very near future.

Regionals Schedule

We hope to see you at Regionals this year.  If you have been watching on the interwebz, sick it’s been a very exciting event, maybe even more exciting than the Games.  Here’s the Event times for Men’s heats in NorCal.

Friday

Event 1/2

11:45am

Event 3

2:45pm

Saturday

Event 4

1:45pm

Event 5

5:00pm

Sunday

Event 6

12:00pm

Event 7

4pm

Ladies and Men’s Final start at 5:10pm.

We’ll have more information on venue/camping as it becomes available.

Throwback Thursday to Aromas 2009 NorCal Qualifiers

Throwback Thursday to Aromas 2009 NorCal Qualifiers

Workout of the Day

Strength/Skill

Shoulder Press

1 set of 8, 75% of 1RM

Take 10-12 minutes to warm up to your working weight.  Use sets of 5 early, then 3 as you get close.  When you’re ready, go for your heavy set of 8

Conditioning

30-20-10

Pullup

Pushup

Situp

Perform a 50′ Walking Lunge at the end of each round

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