18.2 is newer style workout – a max effort lift AFTER a metcon.  This isn’t a big deal – we lift heavy and we lift heavy tired. But some strategy will be required. First – you will likely not have a TON of time for your lifts.  Figure 3 minutes at the higher end, less than 2 minutes on the lower end.  This will give you a shot at 2-3 lifts. Some quick thoughts.  This workouts has Bar Facing Burpees in it – they will consume most of the time.  You can hemmohrage time if you slack off, especially in the rounds of 8, 9, and 10. Transition fast early, get through the round of 4 or 5 quick and settle in – it’s 110 total reps.  The halfway point is in the 7th round. Here’s how I would warm up: First – elevate your heart rate before you do...Read more

CrossFit Oakdale will host out brothers and sisters from “up the hill,” CrossFit Sonora, on Friday night.  We will join together to celebrate fitness in whatever The Dave Castro has to throw at us for 18.2. We will begin at 5:30pm – there will be no 4:30pm class.  If you need to get in and out  early, please let us know and we will schedule you in an early heat. We would like to get pizzas and a keg from Last Call Brewing – we will leave out a collections cup, please feel free to donate $5 for food and drink. The Open theme this week is Pro Wrestling – you can bone up by watching videos of The Rock cutting promos on youtube, Stone Cold hitting the Stunner and guzzling Steve-weisers, or ho hum, Hulk Hogan flexing the 24 inch pythons. Remember, CrossFit Sonora will return the favor by...Read more

    Jack Orosco Ready or Not Beer We Come Jack brought a STRONG Seinfeld Game all week. He also helped Open first timers by giving them tips. And to top is off, he kicked his OWN ASS 2x on 18.1. -Coach Tricia       Sarah Wade WOD SQUAD I believe when an Athlete faces challenges during a WOD, but continues to fight with tenacity, it shows a great deal about their character. Although Sarah struggled to complete the WOD Saturday, she never quit. She came back in again with the mindset to persist. She never let the frustrations deter her from overcoming her adversity. – Coach Tim         Gloria McKaughan Dreaming of PHITNESS Gloria showed up Friday, did the workout, AND showed up Saturday, dressed in Seinfeld attire to support other Athletes.  True Team Spirit. -Coach Brad     June VonRotz The Tribe June pushed...Read more

By 5pm today scores were all submitted and locked in. Kourtney finished up 18.1 redo around 4:35pm and I (Alison) called Finn at 4:52pm and tried to find out if he submitted his score. He is 14, so he didn’t, and since I made his account and forgot the password his score was entered literally at 4:59pm. This one is in the bag.  I will be calculating points this evening, Coaches will be finalizing their MVP votes and we will have some fun stuff to talk about tomorrow night.    Tomorrow begins the week of 18.2 – AKA WRESTLE MANIA! This week will be put on by the WOD SQUAD – Team Tim. This one is out of my league, but I am hoping to get some tights and sparkle on. I have some high hopes for Wendy, as she has hinted to an outfit full of sequins. I have...Read more

You still have Monday to get 18.1 in.  The best time to get ‘er done is 10am.  Warm up from 9:30 and be ready t0 go at 10.  Please text Alison at 209-345-4380 if you have any issues getting your scores logged. We will squat heavy Monday, do some Handstand and Pull Up work on Tuesday, and work the Olympic Lifts on Wednesday. Workout of the Day Strength/Skill Back Squat 5 sets of 3, 75% Conditioning AMRAP 15 30 Doubleunders Walking Lunge to end of gym 10 Burpees Walking Lunge backRead more