For time:

100 meters walking lunge

Run 800 meters

100 squats

Post time to comments.

"Dianne"

21-15-9 reps for time of:

225 lb Deadlift

Handstand Push-ups

Post time to comments.

Happy Labor Day! 

11am class only today

Rest Day

If youhave not done any of the past 3 workouts, choose one to do today.

Skill:  Jump rope, singles, 5 minutes without stopping

Don't forget! We have just under a month before the Fight Gone Bad III fundraiser event on Saturday, September 27, 2008. Please help us out and sign-up using the link on the right side of the page, just click on the picture. We're trying for 30 participants this year with a goal of raising $3,000. We'll be hosting the event at the new gym facility at:

633 Enterprise Drive

Potluck BBQ to follow the workout and there's a really good chance that a keg will be around!

Front Squat 3-3-3-3-3 reps

Recover 5 minutes, then...

AMRAP in 10 minutes of:

5 Box Jumps

10 Push-ups

Post loads and times to comments.

Don't forget! We have just under a month before the Fight Gone Bad III fundraiser event on Saturday, September 27, 2008. Please help us out and sign-up using the link on the right side of the page, just click on the picture. We're trying for 30 participants this year with a goal of raising $3,000. We'll be hosting the event at the new gym facility at:

633 Enterprise Drive

Potluck BBQ to follow the workout and there's a really good chance that a keg will be around!

CFOKC Caption Contest:  post a caption for the pic to comments, winner gets                                                  a free T-shirt!

WOD:  CrossFit OKC Swedish 5k

In this workout we will run a 5k as an entire group in single file.  We will run our normal 5k loop, starting at the end of the road and ending in front of Lifestyles.  On the turn of each minute, the athlete at the back of the group will be called to advance to the front.  They will lead for 1 minute, when the call to advance will sound again.  The process will repeat for the duration of the 5k.  Pace will be a level of just above walking.  Start time is 9:10 sharp so make sure to arrive in ample time to warm-up.

Don't worry if you've never run a 5k or if you think, "no way I can do that!"

Let's see what you can do, I'll bet you'll surprise yourself. 

Are you willing to accept the challenge?

Don't forget! We have just under a month before the Fight Gone Bad III fundraiser event on Saturday, September 27, 2008. Please help us out and sign-up using the link on the right side of the page, just click on the picture. We're trying for 30 participants this year with a goal of raising $3,000. We'll be hosting the event at the new gym facility at:

633 Enterprise Drive

Potluck BBQ to follow the workout and there's a really good chance that a keg will be around!

For time:

50 Box jump, 24" box

50 Jumping pull-ups

50 KB swing, 1 pood

50 Steps, walking lunge

50 Knees to elbows

50 Push press, 45 lbs

50 Back extension

50 Wall ball shots

50 Burpees

50 Double unders

Post time to comments.

Don't forget! We have just under a month before the Fight Gone Bad III fundraiser event on Saturday, September 27, 2008. Please help us out and sign-up using the link on the right side of the page, just click on the picture. We're trying for 30 participants this year with a goal of raising $3,000. We'll be hosting the event at the new gym facility at:

633 Enterprise Drive

Potluck BBQ to follow the workout and there's a really good chance that a keg will be around!

If you have not done any of the past 3 workouts, choose one to do today.

Post to comments.

Skill:  Handstand practice, 15 minutes   Hollow Rock, 3 x 1 minute

Don't forget! We have just under a month before the Fight Gone Bad III fundraiser event on Saturday, September 27, 2008. Please help us out and sign-up using the link on the right side of the page, just click on the picture. We're trying for 30 participants this year with a goal of raising $3,000. We'll be hosting the event at the new gym facility at:

633 Enterprise Drive

Potluck BBQ to follow the workout and there's a really good chance that a keg will be around!

"Grace"

Clean & Jerk 30 reps for time. Use 155, 135, 115, 95, 65, 45, 30, or 15 pounds as needed to complete the workout. This workout is 30 reps from the floor to overhead anyhow for time. Obviously, the most efficient path is correct form. But if you stray from being technically correct don't worry. As long as you are moving safely you're in the clear.

Post weight used and time to comments.

Don't forget! We have just over a month before the Fight Gone Bad III fundraiser event on Saturday, September 27, 2008. Please help us out and sign-up using the link on the right side of the page, just click on the picture. We're trying for 30 participants this year with a goal of raising $3,000. We'll be hosting the event at the new gym facility at:

633 Enterprise Drive

Potluck BBQ to follow the workout and there's a really good chance that a keg will be around!