Other News

Friday, July 31st, 2015

WOD:
21-15-9 reps, for time of:
Clean and Jerk (135/93)
Unbroken Wallballs (20/14)
Post time to comments.

Strength/Skill: Snatch, 1-1-1

Hey folks!  Don’t forget tomorrow we will be having a guest teach us some MAS Wrestling tomorrow at 9am in place of our OLY/Gymnastics class.  Come join the fun and try something new!

Thursday, July 30th, 2015

WOD: “Flight Simulator”

Complete for time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 25 minutes.

Strength/Skill:
Mobility work: Deep foam roll/lacrosse ball

Wednesday, July 29th, 2015

WOD 1:
AMRAP 20:
8 Hand Release Push ups
8 Pull ups
8 Push Press, 115/83
8 KBS, 70/53

Rest 5 minutes

WOD 2:
3 RFT:
15 Burpees
Run 175m

Strength/Skill: None

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Tuesday, July 28th, 2015

This Saturday, we will be concluding our “Lean Machine” Challenge at 8am at the Health Zone for final BodyFat measurements.
At 9am on Saturday, we will be having a MAS Wrestling instructor come do a demo class in place of our Olympic lifting class. This will be an hour long and a blast for sure!

WOD: “.50 Cal”
Three rounds, separately timed
Assault Air Bike, 50 Calories
Post times to comments.

Strength/Skill: Jerks or Muscle-up practice

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Monday, July 27th, 2015

Congrats to all of the 2015 CrossFit Games Winners!
This Saturday, we will be concluding our “Lean Machine” Challenge at 8am at the Health Zone for final BodyFat measurements.
At 9am on Saturday, we will be having a MAS Wrestling instructor come do a demo class in place of our Olympic lifting class.  This will be an hour long and a blast for sure!

WOD: 2009 CrossFit Games Event 5

Three rounds for time of:
30 Wallballs, 20/14, both to 10ft. target)
30 Squat snatches, 75/45 (women’s barbell movement initiates below the knees)
20 minute time limit. Post time to comments.

Strength/Skill:

EMOM x 10 min:
Odd: Toes to bar
Even: Knees to elbows

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Sunday, July 26th, 2015

Reminder: We will be having a Games party at Eric’s house today. All are welcome!
What to bring (all optional): Workout gear, healthy food dish, alcohol if you’d like.
Call Eric at 918-850-5069 for address!

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Saturday, July 25th, 2015

Reminder: There will be no classes at the gym today.  Instead we will be having a Games party at Jason’s house.  All are welcome!
What to bring (all optional): Workout gear and swimsuit for a pool WOD, healthy food dish, alcohol if you’d like.
Call Eric at 918-850-5069 for Jason’s address!

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