Congratulations to Austin and Scott for their performance this weekend at BOT99 at KBC Strength and Performance in Fresno this weekend. They tied for 2nd in points, putting them in third place after the tiebreaker. They had worked their butts off over the past few weeks, synchronizing EVERYTHING. Glad to see all of their hard work paid off! Workout of the Day EMOM 24Work 40/Rest 20Row for cals complete all 8AlternateToe to BarHandstand Walk across boxRead more

Happy Sesquicentennial Oakdale! There is a parade at 9am, so you may need to pick alternative routes if you come north of F Street. There will be open gym on Sunday at 10a-12p Workout of the Day 3 Rounds5 Ring Muscle Ups5 Deficit Handstand Pushups (45/25)5 Bar Muscle Ups5 Deficit Handstand Pushups (45/25)or3 Rounds10 Toes to Rings20′ Bear Crawl10 Pullups20′ Bear CrawlRead more

Friday’s squat session is a little interesting. It’s probably the only session of phase 2 that repeats itself – it’s the same Week 7, Day 2. You don’t even need to add weight to the drop sets in 5 – you just need to squat with speed out of the bottom. I tweaked the pre work slightly from Monday – no KB, and just push press instead of clean and jerk. Workout of the Day AMRAP 66 Goblet Squats w/ DB4 DB Push Press, Right Hand4 DB Push Press, Left hand50/35 Week 9, Day 2, Back Squat for load:#1: 5 reps @ 30%#2: 5 reps @ 30%#3: 5 reps @ 30%#4: 5 reps @ 50%#5: 3 reps @ 70%#6: 2 reps @ 80%#7: 1 rep @ 85%#8: 2 reps @ 90%#9: 5 reps @ 80%#10: 5 reps @ 80%Read more

Thursday’s workout is all from my head. It’s build off a concept I saw on CrossFit Mayhem – do a few rounds of a couplet/triplet then rest and perform the whole “mini” workout as a chipper. Is it possible to do this workout unbroken? Kind of like Bull Durham – if you hit the bull, you win a steak. If you go unbroken, you will get a prize – like a CFO sticker. Don’t think – just throw. Workout of the Day 5 rounds 30 Doubleunders 15 KB Swings 53/35 Rest 5 minutes 150 Doubleunders 75 KB Swings 53/35Read more

Heads up – No ROMWOD on Thursday or Friday this week. Tomorrow is a fun barbell complex. It will reward good weightlifting technique. Want to get better at weightlifting technique? Come to Denny’s weightlifting classes every other Friday. The workout will also require a vigorous warmup. You will be hot and sweaty and then have a 5 minute rest before the clock officially starts. Workout of the Day “Superfudge” AMRAP 51 Deadlift1 Power Clean1 Hang Power Clean1 Front Squat1 Shoulder to Overhead135/95Read more