Sunday 090816

Rest day

Starting September 1st:

• We will be offering a 4:30 pm class on Monday’s, Wednesday’s, & Friday’s.
  

• The current 7:30 pm class on Tuesday’s and Thursday’s will no longer be offered.

Next Saturday, August 22nd will be Next Generation CrossFit’s “Get Dirty” Games. Click here for all the details. It’s a full day of competiton that includes 3 events you won’t want to miss!

For time:

400 Meter run

50 Squats

40 Kettlebell swings (Men 55 lbs, women 35 lbs)

30 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)

20 Toes to bar

10 Burpees

800 Meter run

10 Handstand push-ups

20 Pull-ups

30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

40 Double unders

50 Box jumps (Men 20″ box, Women 17″ box)

400 Meter run

Post time to responses.

Starting September 1st:

• We will be offering a 4:30 pm class on Monday’s, Wednesday’s, & Friday’s.
  

• The current 7:30 pm class on Tuesday’s and Thursday’s will no longer be offered.

Don’t forget about the “Fight Gone Bad IV” fundraiser that will be held on September 26, 2009. Crossfit OKC has invited us to join them this year for the event at their gym. You won’t want to miss this! Not only will you be benefiting a great cause but you will also get to participate in the infamous “Fight Gone Bad” CrossFit WOD! If thats not good enough, there will also be a BBQ afterwards!

Click here for more details on “Fight Gone Bad IV”. If you would like to get registered, click here. If you don’t want to compete or get registered you can still make a donation. Click here if you would like to make a contribution.

Friday 090814

For time:

2000 Meter row

1 Mile run

Post time to responses.

Thursday 090813

For time:

21-15-9 rep rounds for time of:

Right arm dumbbell snatch (Men 45 lbs, Women 25 lbs)

Left arm dumbbell snatch (Men 45 lbs, Women 25 lbs)

Handstand push-ups

Post time to responses.

Starting September 1st:

• We will be offering a 4:30 pm class on Monday’s, Wednesday’s, & Friday’s.
  
• The current 7:30 pm class on Tuesday’s and Thursday’s will no longer be offered.

Wednesday 090812

3 Rounds for time of:

400 Meter run

21 Ring dips

12 Sumo Deadlift High Pull (Men 135 lbs, Women 85 lbs)

Post time to responses.

Starting September 1st:

• We will be offering a 4:30 pm class on Monday’s, Wednesday’s, & Friday’s.
  
• The current 7:30 pm class on Tuesday’s and Thursday’s will no longer be offered.