Coach Brad and Amber have generously offered their home and pool for us to have a fun afternoon! Come join us for an afternoon to cool off and have some fun. We will provide the food, you bring your own drinks! Let Alison know how many people you will be bringing. The address is on...Read More
On July 21, we will hold a training seminar at 10am. We will discuss training for competition, like the upcoming Royal Rumble. We will also discuss training to be more fit, stronger, and more capable. Want to be more prepare for the 2019 Open? We will talk about planning and organizing your training in addition...Read More
CrossFit at 9am and 10am. We get a goodie from CrossFit.com. Scale weights for heavy and challenging loads. Workout of the Day 100′ Handstand Walk 9 Squat Clean 75′ Handstand Walk 12 Squat Clean 50′ Handstand Walk 15 Squat Clean 25′ Handstand Walk Men 185, Ladies 135Read More
** Please make sure to wear long pants, knees socks or both. We will scale by using body pulls- as many as three, but a coach will let you know what it best. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in...Read More
Happy 4th of July! This workout will be out 5:30am on Wednesday and then for the Thursday classes. No 5:30am class on Thursday. Workout of the Day 12 Minutes DeadLift with Shrug for a double with a Clean Grip 12 Minutes Deadlift from Deficit for a heavy double with a Clean Grip 12 Minutes Deadlift –...Read More
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April...Read More
On Wednesday, the 4th of July, there will only be a 5:30am class. There will be no 5:30am class on Thursday. We will do a couple of hero workouts this week. We are looking at doing rope climbs on Friday. Please dress appropriately – knee socks, pants, etc. Workout of the Day Snatch Balance Build...Read More
Tricia and I (Alison) got a chance to attend the City of Oakdale Employee Health and Wellness Fair. We met a ton of great people, thanks to Ro and the Ro’s Rowing Challenge. He told his guys if they beat him, rowing more calories than he did in 60 seconds, he would take them to...Read More
This workout is an equipment suck. For many people in the gym, the intermediate version of this workout is just fine. 50 Thrusters at 50/35 is no joke. If you are without the equipment, and will be using kettlebells, use yellow/orange and NOT blue/yellow. Thrusters with 50#db in each hand is equivalent to a 135#...Read More
Heads Up – No Open Gym this Thursday…we will be selling our wares at the Bianchi Center to the AWESOME employees of the City of Oakdale. Workout of the Day AMRAP 20 12 Wall Ball Shots 20/14 10 Toes to Bar 8 Burpees Read More
