And you have done it. You have all gone and opened your hearts and wallets ABOVE and BEYOND what I had thought imaginable. Thank you. On Monday, we will be handing over $4150 in donations to the CHS-Oakdale Family Resource and Counseling Center. Congratulations on this effort! The World’s Okayest Rowers came in as the Best Fundraisers in the Competition. This team brought in $1365 in pledges. They were followed closely by the Yanks who brought in $1050 in pledges. Badass Masters came in third with $640 in pledges. Our greatest individual fundraiser was Sarah S.! She completed 2 pledge sheets and raised $635. There was even an old school pledge of 1/10 of a cent per meter rowed! Sarah will be in charge of keeping the team trophy safe:) Thank you to everyone who participated, donated and attended. I am ready to start thinking about the next event –...Read more

We will be hosting another Friday night weightlifting seminar with Denny at 6:30pm. The loft will be: snatch – snatch balance – overhead squat. This complex will require you to lower the weight to the back. Being able to control the weight down to your neck is a skill in and of itself. If you have not done this before, no worries. You will get to practice. Keep it light. Practice receiving the weight on springy knees. This snatch complex is an outstanding way to develop the slot in which you catch the barbell. See you there! (Don’t forget to sign up for the class through MindBody) Workout of the Day Shoulder Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5Read more

CrossFit.com posted today that we are 100 days out from the Open. Time to get our poop in a group. We haven’t been able to have our token competitions where movement is judged critically. Because… you know… pandemic. We have always taken a tremendous amount of pride in having great movers who meet the standard that CrossFit sets out. This is another chance to renew your focus on mechanics and consistency. We are good at the intensity piece. Get your costumes ready for the Open Competition! Workout of the Day EMOM24Power Cleans 135/95Squat Cleans 135.95Burpees to Touch Work 30sec/Rest 30sec Score is total repsRead more

Today is a day to thank and honor all those have served our country. To those who left their families during times of war and peace, we thank you. To those whose lives were lost here or abroad, we thank you. We have the utmost respect for all who have served. Our Hero WOD today will be “Josh.” Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, who was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef. The “Josh” Hero WOD was first posted on the CrossFit Main Site as the...Read more

Wednesday is Veterans Day, so we’re gonna move the deadlift day up from Wednesday to Tuesday. Wednesday will be a hero workout, likely with a bunch of pullups. For the deadlift portion, we are getting deep into this sucker. If you are finding success in the set of 15 and looking to add 20/10 pounds, please ensure you are basically doing these perfect. There should be no ratchet, no bouncing the bar, or anything wonky going on. I would add that your tempo should be very consistent through all reps – if you are taking big rest at the top, you’re not ready to go up. If you have completed 15 perfect reps, add the weight, but don’t be in a rush to go up. Own that weight. Workout of the Day Clean Grip Deadlift 5 sets of 3 Deadlift 275/185If you have done 15 unbroken reps, add 20/10 poundsRead more