Start Lifting!  DeadLift Speed Ladder For Time. Both Athletes will go through the entire ladder.Partner A will hit each lift,  run back to the start, tag out to Partner B. Partner B will hit each lift and run back to the starting spot for their time. 1 Dead Lift 245/165 1 Dead Lift 275/185 1 Dead Lift 315/205 1 Dead Lift 345/225 1 Dead Lift 375/245 Scaled 1 Dead Lift 185/115 1 Dead Lift 205/135 1 Dead Lift 225/155 1 Dead Lift 245/175 1 Dead Lift 275/200 Be on the lookout to preorder items! Workout of the Day Strength Back Squat Take 25 minutes to build to a heavy single On the early rounds, focus on big deep breath before you squat and driving up with speed and force. You later lifts will not feel fast, but the sooner  you practice speed early, the better chance you have to squat...Read more

On Saturday we had our Fall Fest to raise money for two local families battling breast cancer. We raised $992 for these two families. I wanted to extend this for another few days. If you didn’t have a chance to come out on Saturday, you can still donate. Let’s get up over $1000! Thank you to everyone who came out! June won the giant prize basket filled with items from each of our vendors. Big THANKS to Tricia, Michele, Gina, Ashly, Kelly, Robin and Dawn who answered my text message and jumped on the opportunity to get this done. There is a lot of love and a lot of giving in our little gym. Thank you all for your generosity. There are some videos on Facebook from the event if you want to se how it went. This upcoming weekend is Veteran’s Day weekend and we will be having an...Read more

We are open at 9am (only) and we will be completing some deadlift ladders! There are some things that needed to be tested out so be ready to lift heavy! Tomorrow is our Fall Fest Fundraiser! We need your help to raise money for local families. We all know someone who has been hit by this disease. It does not discriminate. Please help us help others.  The $15 to get in to the event goes directly to the 2 families. There is still time to buy raffle tickets for the prize that will be valued at close or possibly over $800: $50 gift card to Bloomingcamp Ranch 90 Minute Massage with Jen Croslin Handmade Horseshoe Necklace from Jewelry By Mamta Heart Leggings from LuLaRoe Bralette and Beanie from Dani Nicole Boutique  Marble Rolling Pin from Pampered Chef CrossFit Oakdale Pink Hat and 1 Month of unlimited CrossFit AND MORE! We...Read more

This is a great video on his process for learning the hook grip.  Alan Thrall is very thoughtful and explains it all clearly. For Friday’s conditioning workout – if your forearm pump last more than 24 hours, you should see a doctor.  Just kidding – but this will be an excellent opportunity to use the hook grip. Workout of the Day Strength/Skill Front Squat 10-10-7-7-3-3 Work off our current percentages Conditioning 9 RFT 6 Toes to Bar 3 Hang Power Cleans 165/110 30 seconds rest after each round Score is total time to complete, rest included.Read more

Tomorrow morning’s All Access Class will turn into a supple leopard session. From 8:30am-8:50am we will be working on our hips, glutes, lower back and hamstrings. If you did the deadlift on Wednesday, this will be the best 20 minutes of your day. Come on in and let’s get flexy! Franniversary Update Get Signed Up! Event 1 was released a few days ago…so here are the movements for Event 2 & 3! Double Under Shoulder to Over Head 75/55 Chest to Bar Pullups Scaled Double Under Shoulder to Overhead 75/55 Event 3 Deadlift Speed Ladder (weights being tested this weekend) Workout of the Day 3 Rounds for Time 10 Squat Snatches 155/105 20 Burpees 15 min cap This should be done at the ABSOLUTE LIMIT of your OVERHEAD SQUAT. Every attempt should be made to make the overhead squat a part of your snatch.  Read more