***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! ***TULSA TOUGH THIS WEEKEND, JUNE 10-12TH. COACH NATE RIDES SAT. AT 9:10 AM & SUN. AT 10:50 AM!*** ***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH*** JUNE FOCUS: WEIGHTLIFTING/STRENGTH FRONT SQUAT 15 minutes 3 x 7BuildingRPE 7-8 “SWORD SWALLOWING” 13 min AMRAP 8 Kb Clean R (53/35) 12 Kb...Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! OPEN GYM 1-2 PMRead More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! POWER CLEAN 15 minutes Build to a Heavy1 Hang Power Clean+1 Power Clean “SMOKE GRENADE” 15 min AMRAP 3-6-9-12-15-18… • Power Clean (135/95) • Toes to bar 200m Run EXTRA CREDIT Prehab 4 Sets10 Ext. Sh. Rotations ea/s10 Y-T-Ws10 Reverse Db FlysRead More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! STRICT PRESS 15 minutes 5, 4, 3, 2, 1Building “FIRE SERPENT” 6 Rounds 10 SA Russian KbS (53/35) 8 Kb Push Press 50m Kb FR Carry Switch sides every round EXTRA CREDIT ARMS 12-15 Hammer Curls12-15 Skull CrushersRest 1:30x 4Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! “BOX CAR” 20 min AMRAP 6 Strict Burpee9 Barbell Row (75/55)12 Back Squat (75/55) GLUTE ACCESSORY 4 Sets 12 Glute Bridges w/BB 10 Clamshells ea/s EXTRA CREDIT Core Accessory 3 Sets10 Kb Side Bends R8 Plank Rotations R20 sec Side Plank R10 Kb Side Bends L8 Plank...Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! DEADLIFT EMOM x 12 Alt. • 3 Deadlift• 4-6 Strict KtE “E-85“ For Effort 12 Deadlift @ 40-60% of heaviest45s Airbike max effort OR Sled Push rest 3:00x 3 In rest accumulate1:00 Deadhang Hold EXTRA CREDIT Breathe & Mobilize 3:00 Row/Bike3:00 Glute Smash ea/s3:00...Read More

***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! “ALL INCLUSIVE” For Time 50 Cal Row80 Doubleunders40 Abmat Situps60 Doubleunders30 Wallballs (20/14)40 Doubleunders20 Strict Pullups20 Doubleunders10 Strict HSPU 800m Run OR Murph Recovery  5 min stations: Airbike, Run/Row, Singleunders, 2:30 straddle & 2:30 Child’s Pose x 2 EXTRA CREDIT Breathe & Mobilize 3:00-4:00 Jog2:00-3:00...Read More

***MEMORIAL DAY MURPH TODAY!*** HEAT TIMES ARE 9:00, 9:15, & 9:30 AM. ARRIVE EARLY TO WARM UP! POST MURPH ECLIPSE POOL PARTY AT CAM & KACIE’S HOUSE AT 12PM. ***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! “MURPH” For time 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile...Read More

***MEMORIAL DAY MURPH IS MONDAY, MAY 30TH. HEAT TIMES ARE 9:00, 9:15, & 9:30 AM. ARRIVE EARLY TO WARM UP! POST MURPH ECLIPSE POOL PARTY AT CAM & KACIE’S HOUSE AT 12PM.*** ***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! OPEN GYM 1-2 PMRead More

***MEMORIAL DAY MURPH IS MONDAY, MAY 30TH. HEAT TIMES ARE 9:00, 9:15, & 9:30 AM. ARRIVE EARLY TO WARM UP! POST MURPH ECLIPSE POOL PARTY AT CAM & KACIE’S HOUSE AT 12PM.*** ***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! BACK SQUAT 15 minutes 4 x 3Building RPE 7-8 STRUCTURAL INTEGRITY 5...Read More