In case you needed a reminder, for sale Nick Z and Jen C are headed to the CrossFit Games in a few short weeks.  This is an amazing accomplishment – please wish them luck anyway you can. Even better, try to get your butt to Carson and watch the CrossFit Games.  It’s a hot ticket, but if you keep your eyes open on social media, I bet you can scoop up some Gold tickets.  I saw yesterday that Rita had a line some 2 tickets.  Denny and I will be down there cheering on exercise – we’d love to have more join us and get all teary eyed. Workout of the Day “Milo” 3 Power Cleans OTM for 10 Week 3, add 5# to last week. Conditioning 100m walking lunge 100 Doubleunders Run TL Davis Loop  Read more

I would have to say my favorite Open WOD ever, prostate aside from the Muscleup WODs – I like those because they separate the field – I love 12.3.  Now, online just because I love it, doesn’t mean I’m good at it.  When it came up in 2012, it was a Goat WOD for me – I really struggled with Toes to Bar and I still scuffle on high rep box jumps. This WOD is a core and midline killer with a bunch of jumping.  Move steady on the box jumps, but the WOD is won and lost on unbroken Shoulder to Overheads and Toes to Bar.  Stay tight and keep jumping. Step ups are authorized – as always. My only regret is I won’t get to watch you guys. [youtube https://www.youtube.com/watch?v=IJZpz5C1dAA?rel=0&w=560&h=315] Workout of the Day 12.3 AMRAP 18 15 Box Jumps 24/20 12 Shoulder to Overhead 115/75 9 Toes...Read more

Alison and I are back on the east coast visiting family.  The knowledgable coaches of CrossFit Oakdale have your back – all the class – except for 4:30pm on Wednesday are covered.  Train hard! I will do whatever workouts I can from the road and post my scores.  Alison and I visited CrossFit Stonington on Sunday morning and knocked out “The Chief.” I have some tough stuff on tap this week:  Squatting Monday and Friday with Milo Wednesday (with a 5# jump). On Friday, dosage we will attempt a 20rep max on the back squat.  You will only get one shot at this, so have a plan! Workout of the Day Strength/Skill Front Squat 5 sets of 2, 90% of 1RM Conditioning 4 RFT 25 Wallball Shots 20/14 25 Kettlebell Swings 53/25 11 minute cap. This is a tight cap.  You will have to be moving to finish.  So…move.Read more

Just a reminder that we are closed for the 4th of July weekend. Also next week, pharmacy there is no 4:30pm class on Wednesday July 9th. Have a great weekend and see you Monday!Read more

Kevin’s Climb (the fundraiser we did over Memorial Day) kicked off at the end of last week. Yesterday, about it Day 4, pills 2 members of the team made it up the west ridge of the Cyclamora Wall. It took 12 hours of climbing. We wish them a safe and sound trip back. We were lucky enough to visit with one of the team members… Brian’s brother Rob! If you haven’t checked it out yet, this web Climb for the Fallen is a “non-profit group looking to memorialize US Service members whose lives were lost in combat operations and support their families by facilitating outdoor adventures.”  Kevin’s Climb was the first adventure taken on by the group. In the future they hope to work on adventures with families with a focus on children to who have a lost their parents in combat.  BIG SHOUT OUT to all who came and tackled...Read more