WHAT A WEEKEND! Brian will be giving the rundown in tomorrow’s post about the Rookie Rumble 2 that took place today at Hercules CrossFit. Justin, stomach Vanessa & Bill were great competitors and we are proud to have them representing CrossFit Oakdale.
We had a blast with the Stand Up Paddle Boarding this weekend and incorporated not only a WOD but a relay race as well. Make sure to check out the pictures on Facebook.
Wednesday’s Benchmark will be the Filthy 50. The movements are listed below – PLEASE review them. The time cap will be 45 minutes, # which leaves minimal warmup time. If you require extra warmup, page please show up to class a few minutes early to mobilize. If you have any questions on scaling this, please talk to a coach.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
SAVE THE DATE! Saturday December 7th will be the 2nd Annual “Fran”niversary. It will be a partner competition with 3 different WOD’s. There will be two divisions: Rx and Scaled. Registration will begin Monday September 2nd, 2013. Find a partner and train hard – $500 Grand Prize!
Trucker Cap Orders will be going in at the end of this week. $20 pre order (payment due by Friday am), $25 after.

Workout of the Day
Strength
Front Squat – 5 sets of 2
10-12 Minutes to warm up to working weight and then complete 5 heavy sets of 2. Don’t be a hero, take a small step up in weight – no more than 5-10# from last weeks lift.
Conditioning
10mAMRAP
3/2 Wall Climbs
7 Burpee Box Jump Up and Over 24/20
10 Toes to Bar