Complete your Oak strength depending on whatever day you left off. Then pair up and complete 7 banded runs each. For these, you’ll wrap a green (or two blue) band around the runners waist and “hold” them back as they run across the gym. Create enough tension that they have to lean forward and make...Read More

Clean and jerks can be full or power cleans with a push press, push jerk, or split jerk as acceptable ways to get the bar overhead. (i.e. Grace style) To scale muscle-ups, do a 1:1 or 2:1 ratio of pull-ups and dips, depending on your proficiency in either movement. Scale for toes through rings should...Read More

Work in teams of 2 alternating back and forth between the 3 movements.  Partner A completes a two hundred meter run then partner B follows.  Partner A completes 21 burpees then partner B completes 21 burpees.  Finally partner A completes 12 dead lifts and partner B completes 12 dead lifts, then you repeat for 2...Read More

Today we have a moderate length chipper style WOD. Athletes will start with a 1000M row as a buy in, once that is completed move through each movement completing all reps before heading to the next one. Scale toes to bar to knee raises, V-ups or sit-ups, but keep moving! The WOD ends with an...Read More

Complete Daily OAK training today. Conditioning is a couplet of KB swings and wall balls sandwiched between double unders.  Scale appropiately so that you can finish under the 9 minute cap. Strength OAK Strong Conditioning With a 9 minute cap 50 Double Unders 21-15-9 Kettlebell Swings(55/35) Wall Balls (20/14) 50 Double UndersRead More

Complete Your daily OAK training, you’ll either be on day 1 or 2 today. Conditioning is an interval style workout. Starting at the front of the gym, athletes will complete 7 burpees, then take off on a suicide sprint.  We will do this in heats so athletes will be given “full” recocery between efforts.  For...Read More

Hey guys, there has been a buzz around the gym about some Fall events that are coming up.  I just wanted to write a quick blog post to put them all in one place for us…here we go! Nutrition Challenge Ends on 10/28 – please submit your journals, before and afters, results and findings to...Read More

2 AMRAPs, each a couplet, with 5 minutes rest between. Take time to warm up the lifts to hone in those motor patterns. We’re doing the power variations of the snatch and CJ since we’ll be squatting more than usual with the start of Oak Strong. Scale the weight if you need to, and find...Read More

https://www.youtube.com/watch?v=3A1M0hoLGX8 Today’s the first day of our Oak Strong Program. If you didn’t do so last week, ignore this programming and focus on obtaining a 5RM/1RM for each back squat and press. If you have a recent 5RM for the squat, you may skip that. For the metcon, you’ll do a full Tabata of Apollo...Read More

“Cindy” is a bodyweight specialist’s dream – as many rounds of 5 pull-ups, 10 push-ups, 15 air squats for 20 minutes. To balance that out today, we’re going to add 3 moderately heavy deadlifts each round. As you fatigue, be sure to setup properly with a strong back and use those legs to drive through...Read More