Killing the Fat Man!!! Down 50lbs, off high blood pressure medication, and pain free!! Name: Jerry Stacey Age: 46 Occupation: remodeling contractor When did you first start CrossFitting? April 1 , 2015 Tell us about your sports & fitness background. Casual sports like softball, disc golf, golf. No real fitness background ! How did you...Read More

Weightlifting Wednesday Back Squat 10 – 8 – 6 – 4 – 2 Rest 2:00 between sets, building in weight on each. WOD: AMRAP 7 5 Muscle ups(or burpee pull ups) 25 Wall Balls 50 Double UndersRead More

WOD: Every Minute on the Minute x 12: 2 Rounds of… Minute 1 – 5 Power Snatches (95/65) + 10 TTB Minute 2 – 15/12 Calorie Row Minute 3 – 5 Clean and Jerks (95/65) + 10 TTB Minute 4 – 15/12 Calorie Row Minute 5 – 5 Thrusters (95/65) + 10 TTB Minute 6...Read More

– Remember to enter your 16.1 scores online. – Friday night at 6pm we will be hosting 16.2 WOD: Teams of 2 AMRAP 20: 3 Calorie Bike, 3 Hand-Release Pushups, 3 Dumbbell Snatches (50/35) 6 Calorie Bike, 6 Hand-Release Pushups, 6 Dumbbell Snatches (50/35) 9 Calorie Bike, 9 Hand-Release Pushups, 9 Dumbbell Snatches (50/35) **...Read More

Open Gym 1-2 pm Romanian Deadlift 4 x 8 MIdline Washout 4 Rounds, Not For Time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks (4-Count) 30 Banded Good MorningsRead More

WOD: Alternating On-The-Minute x 21: Minute 1 – 200 Meter Run Minute 2 – 15/12 Calorie Row Minute 3 – 7 Power Cleans (135/95) + 30 Double-UndersRead More

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled...Read More

“Goat Day” On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead Squats, Pistols, Pull Ups, Muscle Ups, Stretching. Choose two “Goats” to work on today. Coaches will have great suggestions in class. Certain...Read More

* The CrossFit Open begins next week. * This Friday at 6pm join us for the CrossFit Open. Join us for the workout or to just hangout and cheer on the athletes!!! Weightlifting Wednesday 1. Snatch 3 sets of 3-Position Snatch at 70% of 1RM Pos. 1: High Hang, “pockets” Pos. 2: Hang, “knees” Pos....Read More

*Tulsa Runner will be at the gym Tuesday selling Nike Metcon 2s. 10% OFF for members. *The CrossFit Open begins this Friday. * This Friday at 6pm join us for the CrossFit Open. Join us for the workout or to just hangout and cheer on the athletes!!! WOD: 3 Rnds Row 500 Meters 12 Burpees 21...Read More