South Tulsa's Premier CrossFit
1200-1330
Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
Canceled this week. We apologize for any inconvenience.
Post results and experiences to comments
Run 400m*
Rest/walk 200m*
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available to perform anytime during the week at your convenience at Open Gym or outside of a scheduled class. These are not done in a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
Canceled for this week only. Sorry for any inconvenience.
Post results and experiences to comments
Run 400m*
Rest/walk 200m*
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available to perform anytime during the week at your convenience at Open Gym or outside of a scheduled class. These are not done in a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.
Post results and experiences to comments
Run 800m*
Rest/walk 300-400m*
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. The rest should be a 1:1 to 1:1.2.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done in a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.
Post results and experiences to comments
Run 400m*
Rest/walk 300m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done in a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.
Post results and experiences to comments
2-mile Run*
For time
*Use this run to adjust sprint interval times
1200-1330
Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.
Post results and experiences to comments
Run 400m*
Rest/walk 200m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
Run 400m*
Rest/walk 200m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
Run 400m*
Rest/walk 200m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
Run 400m*
Rest/walk 200m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1700-1800
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
Run 400m*
Rest/walk 200m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
Run 400m*
Rest/walk 300m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the pace by 0:05 and increase the rest distance to 300m.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
Run 400m*
Rest/walk 300m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the pace by 0:05 and increase the rest distance to 300m.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
Run 400m*
Rest/walk 100m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the rest distance by 100m.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
