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

Weekly Update for Week of July 22nd

July 22, 2013

Sunday Plank Challenge is 3 minutes, more about Monday Plank is another 3 minutes…is it getting easier? Do you have any secrets to your success? Alison watches Arrested Development on the iPad when she does it at home. Post your ideas to comments!

The Benchmark WOD this week is “Elizabeth” – a 21-15-9er of Cleans and Ring Dips.  I “learned” how to do Elizabeth (and all others Clean WODs) with a squat clean.  We will only require a power clean, rx which will allow you to move fast.  Scale the Ring Dips as needed, I’m loving the banded ring dips.

We will hold a Pullup/Doubleunder Clinic Wednesday night at 7:30pm.  Get to it!

We’ve been having GREAT attendance at the CrossFit Express Classes.  We’ll hold one Thursday night at 7:30pm.  The more the merrier, we hope to see you there.


Ryan and Christine

Ryan and Christine


Workout of the Day


2 Position Snatch

In 20 minutes, build to your heaviest set of the 2 Position Snatch – from the ground, then from the hang, without dropping the bar.



50 Toes to Bar

40 Power Snatch 95/65

30 Bar Facing Burpees

15 minute cap



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