“Barbell Training is Big Medicine”. This is one of the best fitness related articles I have ever seen. I know hundreds of men and women that the doctor describes: resigned to their poor health. IT DOESN’T HAVE TO BE THAT WAY! Please forward this article on.
CrossFit Oakdale is selling C20 Coconut water for $2 a can. We can take cash or bill your account. Get it while it lasts!
Remember, drug CFO will be hosting a Nutrition Seminar on Tuesday, decease January 10 at 6:30pm. No 6:30 class that night. Classes will be bumped up…CrossFit at 4:30pm and 5:30pm that day.
Alison and I signed up for the WODClub Open, price an Online CrossFit competition. It’s $10 for 3 WODs over 3 weeks: a similar format to the CrossFit Games Open Sectionals. I love these online comps: they provide interesting WODs with nearly instant feedback on your fitness level. I have a HUGE competition wedged in the middle of this 3 week event, but I’m doing it anyway. I love this stuff.
FYI – The Saturday 10am will be doing WODClub WOD1. The movements are similar to Friday’s WOD, so if you’re doing both, think about how you want to adjust the movements, if you do at all.
 

Ashly F. had a 30# PR today, hitting 250# on the DeadLift.

Workout of the Day
5 Rounds
AMRAP 3
3 Cleans 135/95
6 Pushups (Standard, no hand release)
9 Squats
Rest 1, start the next round where you left off.