Saturday morning we will be doing the Hero WOD “Kawika”.  All movements can and will be scaled as necessary. Join us for a grinder – because you are here and you can.    Workout of the Day AMRAP 20:07 5 Handstand Pushups 11 Bar Facing Burpees 80 Double Unders 18 Ground to Overhead 135/95 4 Bar Muscle Ups or Chest to Bar Pullups 16 Wall Ball Shots 20/14 26 Kettlebell Swings 53/35Read more

As the weather gets better, there I have been dragging the sleds out to play.  We’ve used them in some warm ups, see and you’re going to see them in some workouts. A word to the masses: there is a tendency to load the sled and really fight to push it.  This is not a bad move per se, but if you haven’t pushed it a lot, keep it light and push it fast. On a nice day, taking the sled outside, popping that top off and partnering up to push for 10 or even as long as 20 minutes is as good of an example of extra work as you can get.  Mix in some weighted carries and you will be doing some work that develops overall strength just as well as moving a heavy barbell. And it’s not just sled PUSHING.  You can pull it, drag it or...Read more

On Saturday, # 40mg we will perform a WOD suggested by Coach Sarah.  It comes from her friends in Petaluma, visit this site and will honor Mario “Kawika” Deleon, who was killed in action in Afghanistan on April 16, 2007.  The WOD is a grinder, but easily scalable.  Join us. Workout of the Day Strength/Skill Handstand work OTM for 5 Perform a Handstand walk, Hold or Wall Climb into hold for 20 seconds.  Rest the remainder of the minute. Conditioning 15-12-9-6-3 Sumo Deadlift High Pull 95/65 Handstand PushupRead more

This Saturday evening we will be hosting a fundraiser Paint and Sip night This event is to event to raise money for TESSA & LAYTON McDONALD and their sweet family. Here’s a link to Tessa McDonalds blog where she journals their journey.https://mcdonaldtwinsblog.wordpress.com/ This is event is to help offset medical bills and living expenses. If you haven’t gotten your tickets to paint and are interested in painting, symptoms there may be a few tickets available. Let us know if you are interested in that part. The other FUN part will be all of the raffle items generously donated by the loving people and businesses of Oakdale. Tickets are $1 each or 12 for $10. Tickets can be purchased ahead of time and you do not need to be present to win. There will also be a live auction with items such as a 3 night stay at Sea Ranch, Coach Purse, handcrafted railroad spike...Read more

While Saturday was a bit gloomy with all of the rain, drugs we still had athletes trek all of the way out to Oakdale…and not for the Rodeo. For the first time 4 teenagers competed in the same arena as the adults. Same WOD, just in their own age group. It was the first and hopefully not last competition for many. There were PR’s as well as moments of shock at the effect of “Cindy” on some lifts. All in all it was awesome to watch those people get after it. Make sure you check out the pictures on Facebook – there are more to come!   Thank you to all of the judges and photographers who helped out – Bob  & Tricia Wessling, Robin Cadmus, Gloria McKaughan, Ryan Jones, Marci Spears, Desiree, Beall, Thomas Giles & Michele Beatty. None of these event could be put on without you. Looking...Read more