On Sunday we will be floating the river as a group. If you have a kayak, click SUP, sildenafil tube or any other river craft, COME ALONG! We will be meeting at the Horseshoe Bar Recreation Area and getting out somewhere down the river, to be decided by the River leaders:) Please make sure you have everything you need – life jackets, raft/oars, food and drink. We stop a few times to eat/drink and play around.  Please RSVP either on Facebook or on the board at the gym. There will be no Open Gym on Sunday. Monday, July 4th, we will be having a 9am class ONLY. No Kids classes that day.  NEXT Saturday, the 9th, we will head to the Oakdale High School Aquatic Center to WOD in the water. We will meet there at 9am.  Please RSVP either on Facebook or on the board at the gym. Workout of the Day...Read more

Training in the Heat by Bill Starr and the CrossFit Journal “Many of them (athletes) stop training when it’s extremely hot and voice the intention of starting up again when cooler weather arrives.  This is not the right way to deal with the problem.” -Bill Starr Take the time to read this article, treat even if you feel like you are an experienced heat warrior. It is very hot this week, approved and it doesn’t look like it will get much cooler anytime soon.  Make sure you are hydrated, eating good foods and if possible, train in the morning.  I don’t train in the morning, so I will be suffering through the evening heat.  The good thing is, you don’t need a huge warm up. You can over hydrate and flush your system with water.  It takes a lot, but it can happen.  I like NUUN hydration tablets – you...Read more

We will spend the next 6 weeks lifting with an emphasis on the Olympic lifts.  Weeks 1 and 6 will be max effort work – this is week 1.  Weeks 4 through 6 we will follow and on the minute drill in which we will work the Snatch from the hang and the ground.  The Clean and Jerk will focus on the overhead position – it will be a Clean then a Push Press, # a Push Jerk and a Split Jerk.  We will use a similar protocol to OTM, but there will be a little more rest built in.  Every week we will max out the Front Squat.  That doesn’t mean you have to fight for a PR.  If it’s there, go for it.  But really the idea is to develop a ton of confidence in the front rack. Finally, we will Back Squat 5 sets of 3 for...Read more

On August 27th we will be holding the 2nd Summer Slam. This year’s theme is “The Ladder Match”. Get registered here. Who, tadalafil in your opinion, buy information pills participated in the greatest Ladder Match of all time? Post thoughts to comments on Facebook. There are many divisions, this web but only 70 spots to compete. Right now we are only posting RX movements. We will be having the scaled and Master’s WOD’s posted Thursday. Heavyweight (RX) Male and Female Intercontinental (Scaled) Male and Female Hardcore (Masters 40+ RX) Male and Female The Comeback (Masters 40+ Scaled) Male and Female HEAVYWEIGHT WOD’s Event 1 For Time 11 Squat Cleans 135/95 7 Squat Cleans 185/115 5 Squat Cleans 225/135 3 Squat Cleans 275/155 1 Squat Clean 315/185   Event 2 Up Ladder Triplet AMRAP 7 1 Chest to Bar Pullup 1 Ring Dip  1 Pistol 2 Chest to Bar Pullups 2 Ring...Read more

Workout info for the Summer Slam Ladder Match will be  posted next week. There is a limit to a total of 70 athlete spots. If you have any questions after the WOD’s are released, find text or call Alison at 209-345-4380. Workout of the Day “Nasty Girls” 3 Rounds for Time 50 Squats 7 Muscle Ups 10 Hang Power Cleans  Read more