***Don’t forget the Born Primitive (code recovery 2140) Until 4/5, O2 Recovery(code recovery2140) and Nooma (code CFOAKDALE15)specials going on! ***

Thursday night at 6pm, we will be hosting a meeting for the Zone Challengers. We will be emailing you the link for the meeting.

You have also been assigned Accountability buddies! Brian, Tricia and Wendy will be in contact with you soon:)

The CrossFit Open Registration opens tomorrow. WHAAT ! Yeah you heard me. We will be talking to you live tomorrow morning around 10:30am on Facebook with the details.

For complete transparency – I totally copied and pasted this from last week. Just so brilliantly put:)

Tomorrow we are going to squat. We have been doing our on the minute, and we will continue. If you can back squat, continue your 5 on the minute for 10 minutes. If you cannot put it on your back, do a front squat. If you do not have a barbell, try dumbbell thrusters or Kettlebell thrusters. These can be done single arm style, or 1 piece of equipment held with both hands. If you have lighter dumbbells, one in each hand. If you are attending the 9am class on Zoom, make sure your equipment is ready and let Alison know what you are doing in the beginning of the class.

The goal is to squat hard for 20 seconds and rest for 40 seconds. 

Does that mean you are still doing 5? If you have a lighter weight and can do more than 5, do that. If you don’t have any equipment, grab a bag of dog food, laundry, stack of books, anything that is heavy that you can pick up.

Tomorrow’s Schedule

ROMWOD 8:30am Click Here to Join

Crossfit 9am Click Here to Join

Workout of the Day

Strength

5 Squats on the Minute for 10 minutes – add weight from last week

Conditioning

3 Rounds for Time

“Fully Loaded”

200M Run

3 Power Snatches 135/95

200M Run

3 Squat Snatches 135/95

“Half Cocked/Empty Chamber”

200M Run

15 Power Snatches with dowel, broomstick, or lightsaber. Worst case scenario, use a towel or anything you can connect your hands and pull apart. You could even use a jump rope.

200M Run

15 Squat Snatches with above equipment