Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs   Pre-WOD: Running group will meet at Turkey Mountain parking lot at 0700 Rowing group will meet at HZ at 0815       Main WOD:  “Y’all come back now, ya hear?!” 10 Chest-2-Bar Pull-ups 30 meters Burpee Broad Jumps 20 Slammers (12/8) 40 Double Unders   4 rounds for time     Post time to commentsRead more

Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs     “12 Days of Christmas”   1 Clean & Jerk (125/83) 2 Pistols 3 Burpees 4 Pull-ups 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Hand-Release Push-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row 1200m   For Time*     Post time to comments *The WOD is performed like the song is sung. Pistols are 1 each leg, each time.   WOD design courtesy of Functional Fitness Primus in Owasso, with a few MP tweaks. 🙂Read more

   Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs     Rest Day     Run Group will meet at Turkey Mountain at 1230.     CFE WOD: Choose a sport, and perform 5-8 rounds: Run: 400m, rest 2 minutes Row: 500m, rest 2 minutes Bike: 1200m, rest 2 minutes Swim: 100m, rest 2 minutes   Post sport and total sprint time to commentsRead more

  Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs “Big G”   40 Jumping Pull-ups 45 Double Unders 50 Front Squats (75/53) 55 Sit-ups (unanchored) 60 Calories Rowed 55 Push Press (65/45) 50 Burpees 45 Back Extensions 40 Lateral Bar Jumps*   For Time     Post time to comments *Jumping both directions equals 1.Read more

Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs Main WOD: “Elbows Overhead” 21-15-9 rep rounds of: Knees to Elbows Overhead Squats (95/63)   For Time     Post time to comments Compare to 01 MAR 11       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   45 seconds on, 45 seconds off 10 rounds – ALL OUT EFFORTS!!   Post total distance covered to commentsRead more