Wednesday’s workout comes straight from the burning bush of CrossFit.com. It’s a sweet new version of DT. A barbell complex with some squatting. Scale as you need, but the idea is to transition quickly, with short breaks. It’s only 90 total reps, of which 45 are light deadlifts. Try to be aggressive off the thrusters...Read More
For the back squat 5×3 progression, we will be doing something a little different – very small jumps. Each week, you will go up by 2.5%. Last week was 60, this week is 62.5. We will keep going for 8 weeks. Workout of the Day Strength Back squat 5 sets of 3, 62.5% Conditioning AMRAP...Read More
Folks are coming in hot for the Festivus Games in 2 weeks. There’s still time to sign up – until April 20th. Jess has had a couple of great gymnastics sessions, and we will have more coming. We are planning more gymnastics sessions and an Olympic weightlifting session. We will video some heavy lifts in...Read More
Please be aware as you are trying to get to the gym tonight that there is baseball to contend with in the parking lot. PLUS the parade for the rodeo and the Sunrise Bee Feeding event in the parking lot. Plan ahead. Workout of the Day 20 Minute AMRAP 7 DeadLifts 225/155 14 Box Jumps...Read More
Next month we will be throwing another challenge at ya’. If you enjoyed the Bingo Game, you will probably enjoy this. It is a kettlebell challenge, but not like the ones in the past. There is no set # that you have to do, you make that up. The person who has the most kettlebell...Read More
Quick reminder – this is Rodeo Weekend here in Oakdale. Traffic gets nutty, so if you live north of F Street on Saturday morning, you may hit some parade traffic. Regular classes at 9am and 10am with Coach Tim. Details coming tomorrow! Workout of the Day Strength 3 Position Clean PLUS 1 Jerk 20 Minutes...Read More
Workout of the Day Tabata Something Else 8 Rounds of each movement Pullup Pushup Situp Squat Lowest round of each movement is your score – If your lowest round of pull-ups is 8, pushups is 7, Situps is 10 and squats is 5 then your total score is 30.Read More
Hello – my name is Chance Clark, I have been coaching CF since 2009 and been coaching at CFO since the grand opening. That’s 10 yrs of fitness. After 10 yrs, other than a couple CF comps and the CF Open I realized that I hardly ever put my fitness to use. After listening to...Read More
After nearly 120 lifting PRs over the last 2 weeks, we will transition into our focus on the snatch and the clean & jerk, the Olympic lifts, sometimes called the fast lifts. Each week, we will do a “fast lift” on Monday, back squat on Tuesday, a CrossFit workout on Wednesday, a “fast lift” on...Read More
CrossFit at 9 and 10. We will drill the 3 Position Snatch early, then perform a workout very similar to last week. The weight is lighter, but you move it faster. What is more challenging? Workout of the Day 21-18-15-12-9-6-3 Hang Power Clean 135/95 Bar Facing BurpeesRead More
