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 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. Workout of the Day “Hammer” Five rounds, each for time, of: 135/95 pound Power clean, 5 reps 135/95 pound Front squat, 10 reps 135/95 pound Jerk, 5 reps 20 Pull-ups (substitute KBS or take down the # if needed) Rest 90 seconds 30 Minute time Cap    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 to a heavy single in 12 minutes. Attempt to hold at the bottom for a one-one-thousand before standing. Overhead Squat Build to a heavy double in 12 minutes. Conditioning AMRAP 7 2oom Row 50 Double-Unders This should be a sprint. For scaling, do 15 double-unders. Another option would be 15 lateral hurdle jumps.  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 lunch…at Ferrarrese’s. Ro started the day off with 29 calories in 60 seconds, only to PR later in the day, improving on his the first row. So now they had to beat 30 calories. An Oakdale Police Office tied Ro with the 30 calorie mark, all geared up, but no one hit the 31 mark.  How many calories can you get in 60 seconds? Oakdale is chock full of different fitness opportunities and healthy options. We are excited that the City of Oakdale is making a conscious effort to keep their employees healthy, fit and...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# barbell thruster.  Granite Games Athletes will get priority on equipment for this workout. Workout of the Day AsRx 20MIN TIME CAP 150 Double Unders 75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb) 50 Dumbbell Thrusters (50lb/35lb) 75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb) 150 Double Unders Men use 50-lb. dumbbell Women use 35-lb. dumbbell Intermediate 20MIN TIME CAP 150 Double Unders 75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb) 50 Dumbbell Thrusters (35lb/20lb) 75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb) 150 Double Unders Men use 35-lb. dumbbell Women use 20-lb. dumbbell Scaled 20MIN...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