Alison and I are heading down to Southern California to attend the CrossFit Goal Setting Seminar with Tricia.  We’re all pretty excited to meet Greg Amundson, generic the man behind the seminar.  Greg was probably one of the first people to turn CrossFit into a “lifestyle”.
 
CrossFit Oakdale will be OPEN Friday night for classes at 5:30 and 6:30 with Chance and Christine.
 
CrossFit Oakdale will be OPEN Saturday morning (9-11am) for OPEN GYM.  I will put the Throwdown Series WODs on the board (the 12 days of X-mas looks fun!), remedy but do what you like.   Use the time to work on skills, no rx do a WOD you’d like to try or missed.  Please put you name and what you did on the white board so I can check it out.
 
 
Workout of the Day
 
Beginners
10 Rounds of Cindy
Cindy is 5 pull-ups, 10 pushups, 15 air squats
Scale pull-ups as needed (ring rows, jumping pull-ups)
 
Advanced
10 Rounds of Cindy.
At the beginning of each round, do 1 Clean and Jerk (205/135)