There is still time to register for the for the CrossFit Oakdale Summer Slam.  3 Sprint WODs with a Finals for the top athletes – make sure you tell your friends.  We have a great bunch of athletes signed up – we are going to order shirts tomorrow, treat so if you want to guarantee that you get a shirt on game day, sign up now.  We’ll do a preliminary heat schedule in the next few days and do a standards video this weekend.  Keep training hard and stay hydrated, homies.

Workout of the Day
Strength/Skill, Week 3 of 4
Deadlift
Build to a heavy single in 10-12 minutes, approximately 80% of 1RM.  Once you hit the target weight, pull a single 3 times, with 90-120 seconds between sets.
Front Squat
3 sets of 3, 80% of 1RM
Conditioning
100 Doubleunders
Run TL Davis Loop
100 Double unders