Registration : HERE “Dog Collar Match” 12 minute cap  Athlete must complete a full round before putting the bar down. If bar is dropped before the thruster is complete, the athlete will have to start that round over. 3 Deadlifts – Full hip and knee extension at the top of the lift. Bar will return to the ground after finishing the 3rd deadlift in order to prepare for the Power Clean. 2 Power Cleans – The barbell begins on the ground for the clean. The rep is complete with the athlete’s kips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the athlete’s elbows in front of the bar. No squat cleans, split cleans or hang cleans will be permitted.  After the second power clean is finished, the athlete can then begin the thruster.  1 Thruster – athlete must complete...Read more

We will transition into a Snatch focus for the next 6 weeks.  We will Front Squat, Overhead Squat and Snatch weekly.  The Front Squat progression will be 5 sets of 3, with a wave of 60, 70, 80 then 70, 80 and 90%.  Use your 1RM that we set last week or your most recent 1RM. This week will be Squat on Monday, a running work/rest Royal Rumble prep on Tuesday, more rope/HS work on Wednesday and Snatch on Thursday. Workout of the Day Front Squat 5 sets of 3, 60% Overhead Squat Build to a heavy single in 20 minutes.  After each lift, dump the weight on the floor, and do 3 touch and go Power Cleans to re-rack.  You may need to strip some weight, just put it back on for the overhead lift. This is the protocol we used 2 or 3 months back.Read more

CrossFit at 9 and 10.  At 10am, we will start with Muscle Up practice. Workout of the Day Row 2,000m At beginning of the workout, perform 1 Deadlift, 225/155.  Every minute perform 1 more Deadlift than the previous minute. There will be a cap.Read more

It is going to continue to be hot, so we are continuing to do work/rest workouts. Please make sure you are hydrated. Friday’s workout comes to us from CrossFit Linchpin. Workout of the Day OTM 30 2 Handstand Pushups or a 10 second handstand hold 1 Heavy Power Clean – you choose the weight, but this should be very heavy. 225/135 is recommended Read more

Upcoming events : Friday July 27th-  Bunco! RSVP to Alison if you haven’t yet at 209-345-4380. August 18th – Royal Rumble – Get signed up!  September 9th – CrossFit Day at the Oakland A’s Game Check us out in the Oakdale Leader! Workout of the Day 10-1 Minute Rounds of 25 Air Squats Max Reps of Clean & Jerks 155/105 Rest 2 Minutes Score is # of Clean & JerksRead more