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Friday’s WOD:

Tier 1
A. Front Squat 5RM
B. 10 Min AMRAP:
6 Deadlifts
8 Push-Ups
10 Jumping Lunges, Alternating

Tier 2
A. Front Squat 5RM
B. 10 Min AMRAP:
2 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
8 Jumping Lunges, Alternating

Tier 3
A. Front Squat 5RM
B. 10 Min AMRAP:
2 Muscle-Ups
4 Hang Power Snatches @ 135#/95#
8 Bar-Facing Burpees

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General Information

NameCrossFit Oakland
OwnerMike Minium
Websitewww.crossfitoakland.com
Phone510-985-0210
Emailinfo@crossfitoakland.com
Address1313 67th St.
Emeryville, CA 94608

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Tuesday 7/28/15 1. EMOM x 5 2 hang snatch (Starting at 50%, finishing at 80%) Rest 2 mins 2. EMOM x 5 2 hang snatch (Starting at 60%, finish at 85% or above) 3. 3 rounds for time: 15 ring dips 15 bent rows 135/95 50 double unders

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7/28/2015 WOD: Shoulder Press 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. Then: Complete as many rounds as possible in 10 mins of: Run, 200 m 10 Double Unders 5 Dumbbell Shoulder Press

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These guys... We are so proud of the CFW 2015 CrossFit Games athletes... they went head to head with the best and laid all out earning them the 36th most fit team and the 17th most fit masters 45-49 woman in the world! Dawn Hutchison, Caleb Martin, Amanda Welliver, Joe Welliver, Jordan Adcock, Kyle Montgomery, Leilani Tootoo Balaban Competitive Edge Performance, Generation UCAN #17in15 #CFWStrong #CompEDGE #GenerationUCAN

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Ahead of the times! We've had a peg board here for years! Check out our CrossFit Teen Austin getting up this morning! We also have yokes and a couple 1000 pound tires too!

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***LEARN TO ROW LIKE A PRO*** Rowing Clinic with Forrest Daugherty - Princeton University Rowing WHEN - 8/8/15 @ 10:30am COST - FREE For Members ($20 for non-members) AGENDA -Introduce you to top-tier rowing and training -Demystify the ergometer (rower) -Demonstrate proper technique to build efficiency -Coach you on your rowing form ABOUT Forrest is a junior rowing for Princeton University. His team swept the Harvard, Yale, Princeton regatta in 2014 and 2015 and placed second in the nation in 2015. He has been a CrossFitter since 2011, earned his L1 in 2014, and coaches at Dogwood Crossfit in Cornelius. SIGN UP Comment below if you will be attending!

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A few words from Phil regarding Saturday's workout

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CrossFit Performance STRENGTH A1. Single Arm KB Row @21x2, 4x8-10 reps (heavier than last week), rest :60 A2. Ring Pullups @21x2, 4x8-10 reps, rest 2:00 METCON For Time 50 KB Swings (53/35) 30 Burpees 15 Box Jumps (30/24) CrossFit Fundamentals SKILL Deadlift @22x1, 5x8, rest 2:00 METCON 4 Rounds for Time 15 Deadlifts 15 Ring Rows 10 - 15 Burpees Strength Class A. 3 position clean. Start at 50% of 1RM + 5% x6 B. Pause Push Jerk + Pause Split Jerk, 5x 1.1, start at 70% C. Collect 2:00 L-Hold http://escfitness.com/72715-happy-monday/

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(Monday July 27, 2015), has been published on CrossFit Local | The #1 Chapel Hill CrossFit!: " Motivation by Coach Chad So unless you’ve been living under a rock for the last week, you’ve heard a little bit about the CrossFit Games. If not, we’re basically talking about the World Series of Fitness. These are some serious athletes who train all year long for the title of..." Read More, http://crossfitlocal.com/monday-july-27-2015/

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We hope you all had a wonderful weekend and got a chance to watch some if the CrossFit Games. Our good friend and my biggest competitor Ben Smith (representing the Mid Atlantic) is the new Fittest man in Earth! So cool to see him come away with it. Hopefully you are all motivated to get after it this week. **For those who signed up, the gymnastics course with Rupert begins this Thursday. General class will be at 5 and Competitor class will be at 6pm. Classes will take place in the back of the gym so regular classes will still go on as scheduled. Strength: Defecit Weighted Back Rack lunges You will have 10 minutes to complete 4 sets of 8 reps each leg. *increase weight each round WOD AMRAP in 12 minutes: 30 Back Squats (95/65)(75/55) 20 Shoulder to Overhead (same) 10 Front Rack Lunges (same) Then...immediately after 4 minutes of Max Burpees to target You will have two separate scores. (AMRAP reps, Burpee reps)

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MONDAY CrossFit Light 7am Metcon (No Measure) Strength: - 3 Rounds- 10-15 Barbell Hip Thrusts(with 3 sec. pause at the top) 10-15 Goblet Squats (with 3 sec. pause at the bottom) 10-20 X-Band Walks Metcon (Time) 800m Row, then -5 Rounds- 15 Pull Ups 7 Push Jerks -20min time cap CrossFit Squat Snatch (4x2 @ 90%) All sets at 90% Metcon (AMRAP - Rounds and Reps) 7 min amrap 14 wallballs 20/14 10/9 100 Meter Run This should be nonstop and fast

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The Athletic Asylum family wishes Bill Gay a speedy recovery from a torn Achilles. Take care and make sure to follow nurse Holly's orders!

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Bring a friend this Saturday! 9am workout! Check out pictures from the Bull Moon Ride and Run here. We had a blast! Monday, 7/27/15 A: Advanced: 5 x 3 Muscle-ups. Compare to 7/7/14. Holding a medicine ball between your feet is a great way to do weighted muscle-ups...weight vest works too. Whether working on the rings or the bar, it is your choice. [ 388 more words. ] http://21crossfit.com/2015/07/26/72715-8115