Friday, April 17th, 2015

Attention members:
This Saturday’s classes will be cancelled due to the Festivus Games hosted by our neighbors, CrossFit Okie, just up the street. The Festivus Games is a national one-day competition designed for people who have never competed before. Please join us as we cheer on Cindy, Harlan, Melissa S, Justin, Andrew and Bob R as they compete in their first competition in three tough workouts throughout the day!

Strength/Skill: Snatch, 1RM

WOD: “Goat Day”
EMOM x 16min for max reps
Odd: Goat 1
Even: Goat 2

 

 

Thursday, April 16th, 2015

Attention members:
This Saturday’s classes will be cancelled due to the Festivus Games hosted by our neighbors, CrossFit Okie, just up the street. The Festivus Games is a national one-day competition designed for people who have never competed before. Please join us as we cheer on Cindy, Harlan, Melissa S, Justin, Andrew and Bob R as they compete in their first competition in three tough workouts throughout the day!

Strength/Skill: Front Squats, 3 x 5 @ 75%
or, Pistols, EMOM 5/5 x 10min.

WOD:
5 Rounds for time:
5 Deadlift, 275/183
10 Toes to Bar
15 Box Jumps, 24″/20″

Wednesday, April 15th, 2015

Attention members:
This Saturday’s classes will be cancelled due to the Festivus Games hosted by our neighbors, CrossFit Okie, just up the street. The Festivus Games is a national one-day competition designed for people who have never competed before. Please join us as we cheer on Cindy, Harlan, Melissa S, Justin, Andrew and Bob R as they compete in their first competition in three tough workouts throughout the day!

Strength/Skill: Deadlift, 3 x 4 @ 80%
Or, Tire Flips, 3 x 5

WOD:
25 Pullups
50 Situps
75 Double-unders
50 Burpees
75 Double-unders
50 Situps
25 Pullups

Tuesday, April 14th, 2015

Attention members:
This Saturday’s classes will be cancelled due to the Festivus Games hosted by our neighbors, CrossFit Okie, just up the street. The Festivus Games is a national one-day competition designed for people who have never competed before. Please join us as we cheer on Cindy, Harlan, Melissa S, Justin, Andrew and Bob R as they compete in their first competition in three tough workouts throughout the day!

Strength/Skill: Jerks, 3 x 3 @ 85%
Or, Dips, 5 x 10

WOD:
21-15-9 reps, for time:
Hang Power Cleans, 135/93
Wallballs, 20/14
Run 400m

 

Monday, April 13th, 2015

Attention members:
This Saturday’s classes will be cancelled due to the Festivus Games hosted by our neighbors, CrossFit Okie just up the street.  The Festivus Games is a national one-day competition designed for people who have never competed before.  Please join us as we cheer on Cindy, Harlan, Melissa S, Justin, Andrew and Bob R as they compete in their first competition in three tough workouts throughout the day!

Strength/Skill: Overhead Squats, 3 x 1 @ 90%
Or, GHD Situps 4 x 15, for form

WOD: “Nate”

As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70/55)

Post score to comments.

Saturday, April 11th, 2015

9am: Open Gym and FREE class open to the public!

10am: Today’s partner workout will be based on the famous “Kalsu” WOD
(“Kalsu”: 100 Thrusters (135/93) for time.  Every minute on the minute, do 5 burpees).

Option 1 (advanced):
In Teams of 2 complete:
100 Thrusters (135/93) for time.
Every minute on the minute, both partners do 5 burpees.  Partners rotate on the minute for max rep thrusters.  One barbell per team.

Option 2 (scaled):
100 Thrusters (135/93) for time.
Every minute on the minute, one partner does 5 burpees, then max rep thrusters. One the next minute, they switch.  One barbell per team.