**** Registration for Royal Rumble – Click Here*** Workout of the Day Each round starts with 3 of each movement and goes up by 3’s. AMRAP 6 Wall Balls 20/14 Toes to Bar 3 Minute Rest AMRAP 6 Wall Balls 20/14 Burpees 3 Minute Rest AMRAP 6 Wall Balls 20/14 Toes to Bar 3 Minute...Read More
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
