***GUYS WHISKEY NIGHT TONIGHT! ***PUB RUN TODAY! ***OKLAHOMA STATE WEIGHTLIFTING MEET TODAY AT KODA NORMAN!*** FLOOR PRESS 15 minutes 5 x 5 Building “BUTTERFLIES” For Time — In Partners 200-400-600-800m • Run w/Medball 16 Strict Pullups 32 Wallballs (20/14)LM – Upper Body PullLM – Aerobic Power EXTRA CREDIT Durability 3-4 Sets 16-20 Alt. Rear Step...Read More
**GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***OKLAHOMA STATE WEIGHTLIFTING MEET SATURDAY, NOVEMBER 6TH AT KODA NORMAN*** BEGINNER’S CLASS MON, WED, THURS @ 6:30 PM! “ALLIGATOR SNAPPING TURTLE” For Time 35 GHD Situps into 4 Rounds 20 Db Snatch (50/35) 15 Box Jump Overs (24/20) into 35 GHD Situps PREHAB...Read More
***GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***OKLAHOMA STATE WEIGHTLIFTING MEET SATURDAY, NOVEMBER 6TH AT KODA NORMAN******BEGINNER’S CLASS MON, WED, THURS @ 6:30 PM*** “DOLPHIN TAIL” 20 minutes 3k/2.5k Row into AMRAP 8 Toes to Bar unbroken 1 set Doubleunders unbroken BODYBUILDING ACCESSORY 4-5 Sets For Quality 12 Glute Bridges...Read More
***GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***OKLAHOMA STATE WEIGHTLIFTING MEET SATURDAY, NOVEMBER 6TH AT KODA NORMAN*** ***BEGINNER’S CLASS MON, WED, THURS @ 6:30 PM*** “AIR COMPRESSOR” 6 Rounds — 20 min CAP 16/12 Cal Bike 16 SA Db HPC&J (50/35) 8 Burpees over Db CORE/HIP ACCESSORY 12 min...Read More
***GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***OKLAHOMA STATE WEIGHTLIFTING MEET SATURDAY, NOVEMBER 6TH AT KODA NORMAN*** ***BEGINNER’S CLASS STARTS TODAY @ 6:30 PM*** WEIGHTLIFTING 18 minutes Build to a Heavy 2 Cleans pause at knee + 1 Jerk pause on catch OR 1 Snatch w/ Pause at knee “OUT...Read More
***GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***BEGINNER’S CLASS STARTS MONDAY, NOV. 1st!***OKLAHOMA STATE WEIGHTLIFTING MEET SATURDAY, NOVEMBER 6TH AT KODA NORMAN*** OPEN GYM 1-2 PMRead More
***GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***BEGINNER’S CLASS STARTS MONDAY, NOV. 1st!***OKLAHOMA STATE WEIGHTLIFTING MEET SATURDAY, NOVEMBER 6TH AT KODA NORMAN*** ***HALLOWEEN COSTUME WOD TODAY! “JIGSAW” TEAMS OF TWO For Time Buy-In: 50 Wall Ball Shots (20/14 lb) Directly into, 13 Rounds of: 6 Hang Power Cleans (75/55 lb) 6...Read More
***HALLOWEEN COSTUME & WOD THIS SATURDAY, OCT.30TH*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***BEGINNER’S CLASS STARTS MONDAY, NOV. 1st!*** ASSESS U/L ENDURANCE OR For Time 21-15-9 • Deadlifts (205/145) • HSPU SHOULDER ACCESSORY 4-5 Sets 15 Db Lateral Raises 15 Db Reverse Fly EXTRA CREDIT Mobility 1:00 Tricep & Lat Stretch...Read More
***HALLOWEEN COSTUME & WOD THIS SATURDAY, OCT.30TH*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***BEGINNER’S CLASS STARTS MONDAY, NOV. 1st!*** STRICT PRESS 15 minutes 5 x 3 Strict Press Rest as needed “POURING CONCRETE” EMOM x 12 4 Power Cleans (95/65) 4 Push Press Add a rep every round, if you...Read More
