Registration for Royal Rumble is still OPEN! Workout of the Day Strength 3 Position Snatch Build to a heavy set of the complex in 20 minutes. Starting from position 1.5, 2 then the ground (position 3) Conditioning “Light & Sweet” (or the way he used to take his coffee on the street of NYC) Alternating...Read More
** NO All Access or Teen Classes on Wednesday** Congratulations to Damon for getting 3 Muscle-Ups during today’s WOD. Also to Victoria who pushed above & beyond and would have earned 15 points had it been during the Open. Big high 5’s to Joey who got his first muscle-up last week! Workout of the Day...Read More
Registration : HERE “Dog Collar Match” 12 minute cap Athlete must complete a full round before putting the bar down. If bar is dropped before the thruster is complete, the athlete will have to start that round over. 3 Deadlifts – Full hip and knee extension at the top of the lift. Bar will return...Read More
We will transition into a Snatch focus for the next 6 weeks. We will Front Squat, Overhead Squat and Snatch weekly. The Front Squat progression will be 5 sets of 3, with a wave of 60, 70, 80 then 70, 80 and 90%. Use your 1RM that we set last week or your most recent...Read More
CrossFit at 9 and 10. At 10am, we will start with Muscle Up practice. Workout of the Day Row 2,000m At beginning of the workout, perform 1 Deadlift, 225/155. Every minute perform 1 more Deadlift than the previous minute. There will be a cap.Read More
It is going to continue to be hot, so we are continuing to do work/rest workouts. Please make sure you are hydrated. Friday’s workout comes to us from CrossFit Linchpin. Workout of the Day OTM 30 2 Handstand Pushups or a 10 second handstand hold 1 Heavy Power Clean – you choose the weight, but...Read More
Upcoming events : Friday July 27th- Bunco! RSVP to Alison if you haven’t yet at 209-345-4380. August 18th – Royal Rumble – Get signed up! September 9th – CrossFit Day at the Oakland A’s Game Check us out in the Oakdale Leader! Workout of the Day 10-1 Minute Rounds of 25 Air Squats Max Reps...Read More
This week we will begin to transition our strength programming to the Front Squat and the Snatch. We will re-test our 1RM Front Squat on Monday and Snatch later in the week. Next week, we will begin a 5×3 Front Squat progression. It’s still pretty hot, so I will keep on the work/rest conditioning pieces....Read More
CrossFit at 9, then we will talk about CrossFit at 10, and exercise again at 11. Workout of the Day 6 RFT 5 Bar Muscle Ups 5 Shoulder to Overheads 185/115 30 Air SquatsRead More
Ok, it’s been hot, so we have been pretty nice. We did some heavy lifting, some work/rest, some gymnastics. Now we get hot and sweaty. We are holding competitive training seminar at 10am on Saturday. As we grow as gym, many of you are getting better and more capable. If you have any interest in...Read More
