Still Here

If you missed out on tonight’s workout, here are some highlights:)

Please check in online to reserve your class spot. We have limited classes to 8 people (not including staff) in order to create the most social distancing possible. We are creating more space by moving non-essential to the workout equipment. But it is important that you sign up. If you are not on that class list you will have to attend another time.

HERE is the link to the Mindbody online site. If you have never signed up for an account, do so now. If when you try and sign up for a class, it prompts you to purchase, text Alison at 209-345-4380 so it can be fixed.

There (during this time) will be an added 10am class in the mornings. If you normally come at 9, but could come at 10, it would be awesome. I promise to put on the same show for both classes.

We are trying to keep classes to 45 minutes so there is time to efficiently clean up before the next class. Thank you so much for all of the effort you have been putting in for this.

We have created a facebook group for our members – Crossfit Oakdale Strong – as a way to conveniently get in touch and share messages, create a community of support and possibly provide at home workouts with virtual videos in the future. If you need access to this group and have not yet been invited, text Alison 209-345-4380. Stay up to date.

We talked about the possibility of loaning out equipment in the case we have to close. There is a sign up list on the front desk. Please let us know what equipment you already have at home. Then add what items that you might prefer to have. We will do our best to accommodate.

Workout of the Day

For both of these lifts we will take 10 minutes to build up to your weight.

5 Back Squats on the Minute for 10 minutes

Make decisions off of last week’s weight – if it was heavy, stay at the same weight or go down. If you need to go up, 5# for ladies/10# for guys is the right call. If you haven’t done it, go off of 55% of your 1RM.

5 Heavy Sets of:

Hang Snatch + Full Snatch

At Home Workout

Tabata Air Squats

8 rounds of 20 seconds of work/10 seconds of rest.

If you have a heavy object – weight, giant comic books or small child – hold in front rack position.

Rest 2 minutes

Tabata Burpees

8 rounds of 20 seconds of work/10 seconds of rest.

Rest 2 minutes

Tabata Russian Twists

8 rounds of 20 seconds of work/10 seconds of rest.