Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Conditioning: In 3:00 complete: 600m Bike 5 Wall-walks Max kettlebell swings in remaining time (70/53)   5 Rounds for score, rest 3:00 between rounds   †Levels: Intermediate/70+ Advanced: 500m bike, 3 wall-walks, (55/35) kettlebell Beginner/70+ Scaled: 400m bike, 3 scaled wall-walks, (45/25) kettlebell     Post results and experiences in the commentsRead more

Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Conditioning: “The Anvil” 50 Wall ball shots (20/14) @ (10/9′) 10 Burpees-over-bar* 40 Sit-ups 10 Burpees-over-bar 30 Box jump overs (24/20″) 10 Burpees-over-bar 20 Strict pull-ups 10 Burpees-over-bar 10 Power cleans* (205/133) 10 Burpees-over-bar   For time (25:00 cap) *Games standard burpees over bar. Power cleans should be 75% of 1-rm clean   †Levels: Intermediate/70+ Advanced: 45 WBS (16/10), 8 burpees, 36 sit-ups, 8 burpees, 27 box jump overs (20/16″), 8 burpees, 18 strict or kipping pull-ups, 8 burpees, 9 power cleans (165/108), 8 burpees Beginner/70+ Scaled: 40 WBS (12/8), 6 burpees, 32 sit-ups, 6 burpees, 24 box step overs (20/16”), 6 burpees, 16 banded pull-ups or ring rows, 6 burpees, 8 power cleans (135/93), 6 burpees     Post results and experiences in the commentsRead more

Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Endurance: 3-Person Team WOD, alternating exercises: As many rounds as possible in 20 minutes of: 200m Run (4 pts) 250m Ski (5 pts) 250m Row (5 pts) 600m Bike (6 pts)   For score (20 pts per round)   Core Work: 8-10 V-ups straight into 0:20 hollow hold 10-15 Kettlebell side bends straight into 100′ kettlebell suitcase carry (right arm) 10-15 Kettlebell side bends straight into 100′ kettlebell suitcase carry (left arm) 8-10 GHD back extensions   3 Rounds for quality (15:00 cap)   †Levels: Intermediate/70+ Advanced: Same as advanced Beginner/70+ Scaled: 100m Run, 200m Ski, 200m Row, 400m Bike     Post results and experiences in the commentsRead more

Regular Saturday Class canceled this week for the “Tulsa CrossFit Area Poker Run” Conditioning: “MP Ante Up!” 3-Person Team WOD On a 3:00 work/2:00 rest clock, as a team complete max reps at the following stations: Station 1: Cleans (135/93) Station 2: Wall-ball shots (20/14) @ (10/9′) Station 3: Toes-to-bar   For score* *Cleans are worth 2-points each, Wall ball shots and toes to bar are worth 1-point each. One athlete working at a time. Athletes may switch whenever they like and team may split reps however they desire, equal work is not required. Scaling options will be posted at gym.     Post results and experiences in the commentsRead more

This Saturday’s Class is canceled for the “Tulsa CrossFit Area Poker Run”. Register HERE! Conditioning: 4 Rounds of: 200m Run/600m Bike/250m Row/OR 250m Ski* 10 Pull-ups Then immediately into… 4 Rounds of: 200m Run/600m Bike/250m Row/OR 250m Ski 20 Push-ups Then immediately into… 4 Rounds of: 200m Run/600m Bike/250m Row/OR 250m Ski 30 Squats   For time *Athlete may chose any combination of run or machines. May stick with the same modality each time or change it up as wanted.     †Levels: Intermediate/70+ Advanced: Same as advanced Beginner/70+ Scaled: 100m run/300m bike/175m row/OR 175m ski, 7 banded pull-ups or ring rows, 14 box push-ups, 21 squats   Post results and experiences in the commentsRead more