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

*Tulsa Runner will be at the gym Tuesday selling Nike Metcon 2s. 10% OFF for members. *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!!! WOD: AMRAP 15 – 15 Deadlifts (225/155) – 30 Wallballs...Read More

Open Gym 1-2pm WOD: On the Minute x 16: Even Minutes – 4 Front Squats Odd Minutes – 8 Back SquatsRead More

*Tulsa Runner will be at the gym Tuesday selling Nike Metcon 2s. 10% OFF for members. *The CrossFit Open begins next week. WOD: Teams of 3, AMRAP 25 100 Calorie Row, 50 Clean and Jerks (95/65) 100 Calorie Row, 50 Clean and Jerks (135/95) 100 Calorie Row 50 Clean and Jerks (155/105) 100 Calorie Row,...Read More

2016 OPEN ATHLETES 1. Snatch 3×2 TnG Squat Snatch 2. Conditioning 3 Rds: 10 C2B PU 10 Front Squats, 165/115 10 Burpees Directly into… 21-15-9: KBS, 70/55 BurpeesRead More

*Tulsa Runner will be at the gym Tuesday selling Nike Metcon 2s. 10% OFF for members. *The CrossFit Open begins next week. WOD: 10 Rounds(20 minutes) First Minute – 15/12 Calorie Row Second Minute – 10 Medball Cleans, 10 Hand-Release PushupsRead More

Strength: 15 Power Cleans 15 Push Jerks 12 Power Cleans 12 Push Jerks 9 Power Cleans 9 Push Jerks Men: 155 lbs. Women: 105 lbs. 2. Conditioning Alternating OTM x 20: Odd – 5 Deadlifts Even – 15 Box Jumps (24/20) Start at a moderate load, and increase each roundRead More