Call Us: (918) 706-5581

MONDAY – 10.20.2014


MONDAY – 10.20.2014




“Mad Dash Monday”

Burpee Box Jump Ladder
18″, 20″, 24″, 30″
20 Power Cleans Rx – 65/95 L2 45/75 L3 Scaled
15 Pull Ups (Scale will be jumping pull ups)
10 T2B
20 Barbell Thrusters
15 Med Ball Sit Ups 16/20#
10 Cal Row
1 Rope Climb
5 Wall Hops
Tire Flip (For distance)
Touch Fence to finish

*Everything will be explained* ūüôā

CFV! It’s going to be a great week! The WOD today is designed to have a little fun in the box and too channel our competitive side. This WOD is different than anything we have every done. I want you to take this WOD and just go nuts with it. Don’t hold anything back and try your hardest. You all have been working so hard and this is a way to showcase it and have some fun too. Don’t worry we will go back to business as usual Tuesday.

ANNOUNCEMENT: Who is ready to start lifting?¬†Beginning¬†Nov. 2nd I am proud to announce our first official lifting class! Your instructor will be coach Bobby Williams. He has been coaching the AM class on¬†Tuesday’s and Thursday’s, and recently received ¬†his CrossFit Olympic Lifting Cert.

We will be holding a Q & A about the class on Saturday Oct. 25th @ noon.  We will cover all aspects of the class and what to expect. The course will be 7 weeks long starting on Nov. 2nd, the classes will be Monday, Wednesday, and Friday @ 6:00pm. Lifts that will be coached and used will be Snatch, Clean and Jerk, and Squat. Along with  one on one coaching in these lifts athletes will be utilizing a proven squat cycle for strength building. The cost of the program will be $70, I highly encourage anyone who wants to improve their overall lifting to join this class. It will be a well worth your time and effort.   If you are unable to make the Q&A no worries just email me with any questions you might have!

P.S. This class is for everyone don’t think for a second that you can’t do it. ¬†¬†


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