A couple of small additions to last weeks pulling session: each period is increased by 2 minutes.  That should give time for 1 or 2 more lifts in each session. on the Deadlift into Shrug, break from the ground, then pause for a solid “one one thousand,” then continue to pull into a shrug, going up onto your tip toes.  Keep your weight back. Workout of the Day Clean Grip Deficit Deadlift Build to a heavy double in 12 minutes Pause Clean Grip Deadlift into Shrug Build to a heavy double in 12 minutes Power Clean Build to a heavy double in 12 minutesRead more

This week, we will do the pulling workout from last week on Tuesday and the Snatch Balance/OHS/Bench Press on Friday. Monday will start our CrossFit Oakdale Preschool Class. We had a fun trial run last Monday and would like to continue. It will be for the 3-5 year old age range – Pre-Kindergarten. They played some follow the leader, learned how to squat and got their wiggles out. The class is 20 minutes long and will be $6 per class or $20 a month. Class starts at 10:00am.  A big shout out to Bryce for his effort at the Iron Gauntlet IV in Yuba City on Saturday.  Bryce competed in his first Strongman competition and took 3rd place in heavyweight novice division.  We have had CFO athletes compete at the CrossFit Games, Boston Marathon, and many other events, but this is the first strongman event I can think of anyone...Read more

There is a 12 minute time cap on this workout…if it is anything like the last one we did you are just going to have to push for as many reps as you can. Best of Luck! Granite Games #3 AsRx 12MIN TIME CAP 3 Rounds for time 12 Chest to Bar Pull-ups 12 Alt. Dumbbell Snatches (50lb/35lb) Tie Break Time Recorded, Immediately followed by… 3 Rounds for time 12 Bar Muscle Ups 12 Alt. Dumbbell Snatches (50lb/35lb) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Intermediate 12MIN TIME CAP 3 Rounds for time 12 Chin Over Bar Pull-ups 12 Alt. Dumbbell Snatches (50lb/35lb) Tie Break Time Recorded, Immediately followed by… 3 Rounds for time 8 Chest To Bar Pull-ups 12 Alt. Dumbbell Snatches (50lb/35lb) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled 12MIN TIME CAP 3 Rounds for time 12 Jumping Pull-ups 12 Alt. Dumbbell Snatches (35lb/20lb) Tie...Read more

  Workout of the Day All movements will be done from the rack In 12 minutes Snatch Balance  Build to a heavy single. In 12 minutes Overhead Squat Build to a heavy single Close Grip Bench Press 3×5  Read more

Thursday is workout 4 from the Granite Games.  We will do #3 on Saturday – a higher rep pullup/bar Muscleup workout – when it is cooler, at least in the morning. The only thing on the plate for Thursday is this sprint workout – the best times will come from this that both go unbroken and fast on the burpees. You will want to warm up thoroughly, get hot and sweaty, recover and hit this one full blast. For time Against an 8 minute cap 3-6-9-12-9-6-3 Hang Squat Clean Bar Facing Burpee RX 135/95 Intermediate 115/80 Scaled 75/55Read more