Happy Thanksgiving!!! 9am Class only!! “12 Days of Thankfulness” 1 250 Meter Row 2 Pull Ups 3 Thrusters (45/35 lbs) 4 Box Jumps (24″/20″) 5 Push-Ups 6 Air Squats 7 Kettlebell Swings (55/35) 8 KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges 11 Ring Dips 12 Burpees Follow the movements to...Read More

Thanksgiving Schedule – Thanksgiving class at 9am only. – Black Friday class at 9am and 10am. Strength: Strict Press 1×5 @75% of 90% 1×3 @85% of 90% 1xAMRAP @95% of 90% WOD: 2RFT 15 OHS(135/95) 20 Box Jumps (24/20) 15 HSPU 20 Pull UpsRead More

Weightlifting class tonight at 6:30pm!! Strength: Back Squat 1×5 @75% of 90% 1×3 @85% of 90% 1xAMRAP @95% of 90% WOD: 3 RFT 15 STO (115/75) 10 TTB 15 BurpeesRead More

Thanksgiving Schedule – Thanksgiving class at 9am only. – Black Friday class at 9am and 10am. Strength: 12 MIN. EMOM 1 Snatch (increase weight as you go) WOD: 15 Min. running clock 2 Hang Power Cleans (115/75)Rx(135/85)Rx+ 2 Air Squats 2 Push Ups 4 Hang Power Cleans 4 Air Squats 4 Push Ups 6 …………Read More

Open Gym 1-2pm.Read More

WOD: 4rnds 5 Power Cleans 10 Front Squats 5 Jerks 15 Pull Ups Rest 90 seconds RX: 135/95Read More

Skill: 10 min. EMOM a) 1 Legless Rope Climbs b) 5 Strict Ring Dips WOD: Diane 21-15-9 – Deadlift w/ axle bar(225/155) – HSPUsRead More

Strength: Deadlift 1×3 @70% of 90% 1×3 @80% of 90% 1xAMRAP of 90% of 90% WOD: 33 Push Press(45/35) 33 Lunges 33 Double Unders 33 Air Squats 33 Pull Ups 33 Calorie Row 33 Sit ups 33 BurpeesRead More

Strength: Strict Press 1×3 @ 70% of 90% 1×3 @ 80% of 90% 1xAMRAP @ 90% of 90% WOD: 4 RFT 200m Row 10 Front Squats (115/75) 15 Box Jump Overs (24/20)Read More

– Tuesday, November 17th Tulsa Runner will be at the gym with Nike Metcons, Nike Romaleos, and Inov8s to sell for 10% off – Friends w/ Benefits starts Monday, Nov 16th – 20th. Bring in a friend all week for free!! Strength: Back Squat 1×3 @ 70% of 90% 1×3 @ 80% of 90% 1x...Read More