This is a big week for CrossFit Oakdale, see and we’re not even open yet!  We expect our equipment to be delivered this week.  A GHD machine is en route, drug the huge cache from Maverick Athletic Supply is expected at the end of the week, and the Rogue Pull up rig comes in Friday.  On top of that, we have our planning committee meeting on Thursday that will determine our use of the location.  Our fingers are crossed!
 
Remember, our pre-registration prices are good until December 3rd.
 
Workout of the Day
Strength
5 sets of 5
Deadlift from a deficit. 2 minutes rest between sets.
Work with 50% of 1RM.  I am going to stand on bumper plates to create a deficit.  The purpose of this is to create a greater ranger of motion, and really force the lifter to sink their butt on the set up.
 
Metcon
15-12-9-6-3
Cleans 135/95
Bar Facing Burpees
Even if you don’t have a bar, you can use dumbbells for cleans, or even sub with swings.  Just drop the object you are lifting, and do your burpee in front, and jump over it.  Light dependent, I plan on doing this WOD in Burchel Hill Park.