Main WOD:   Complete as many rounds as possible in 13 minutes of: 13 Wall-Ball Shots (20/14) @ (10/9′) 13 Toes-2-Bar   Post total number of rounds       CFE WOD: Choose a sport, 12-15 rounds of:   Run: 100m, rest 2 minutes Row: 125m, rest 2 minutes Bike: 300m, rest 2 minutes Swim:...Read More

  “Fantastic Four” 4-person team WOD   A: Row Calories* B: Max rep Slammers (12/8) C: Max rep Box Jumps (24/20″) D: Max rep Burpees   For Score     Post individual score and total team score to comments   *Notes: Directions: This is a 4-person, 3 round WOD. Round 1 (35 male/30 female) cal,...Read More

  Rest Day       CFE WOD:   Choose a sport: Run: 8 x 200m, rest 3 minutes Row: 8 x 250m, rest 3 minutes Bike: 8 x 600m, rest 3 minutes Swim: 8 x 50m/yd, rest 3 minutes   ALL OUT EFFORTS!!!   Post sport and total sprint time to commentsRead More

  “Butler Boone”   10 Squat Snatches (95/63) 30 Pull-ups 50 Wall-Ball Shots (20/14) @ (10/9′) 70 Slammers (12/8) 90 Speed Skips 1000 meter Row 80 Walking Lunges 60 Double Unders 40 Push-ups 20 Clean and Jerks (95/63)   For Time     Post time to commentsRead More

  There will be a group meeting at the HZ at 1400, 01 JAN, to take a field trip to Functional Fitness Primus in Owasso to do a WOD at 1500. Everyone is welcome to join. There will be a $15 walk-in fee. Let any of the coaches know if you plan to go.  ...Read More

Holiday Hrs: 31 DEC normal hrs except no night classes, 01 JAN closed   There will be a group meeting at the HZ at 1400, 01 JAN, to take a field trip to Functional Fitness Primus in Owasso to do a WOD at 1500. Everyone is welcome to join. There will be a $15 walk-in...Read More

  Holiday Hrs: Saturday, 29 DEC: 9:00am class time, 31 DEC: 5:30am, 6:30am, 8:45am, 12:00pm, no evening classes, 01 JAN closed, 02 JAN normal   “Doctor’s Orders”   Complete as many reps as possible at each station in 1 minute: Thrusters (65/45) Grasshoppers Toes-2-Bar   Rest 2 minutes between rounds   5 rounds for score...Read More

  Holiday Hrs: Normal hours today thru 30 DEC, 31 DEC normal except no evening classes, 01 JAN closed, 02 JAN normal     Partner WOD  “Two to Tango”   40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row   For Time     Post team time to...Read More

Holiday Hrs: Normal hours today thru 30 DEC, 31 DEC normal except no evening classes, 01 JAN closed, 02 JAN normal   Rest Day       CFE WOD: Choose a sport and perform 3 rounds of: Run: 200m, rest 1 min; 300m, rest 2 min; 400m, rest 3 min Row: 250m, rest 1 min;...Read More

Holiday Hrs: Normal hours today thru 30 DEC, 31 DEC normal except no evening classes, 01 JAN closed, 02 JAN normal   “Verynice”   15 Toes-2-Bar 30 Box Jumps (30/24″) 45 Hollow Rocks 60 Jump rope Singles …Now reverse it!!   For Time     Post time to comments Compare to 28 DEC 11Read More