Flashback to 2014! Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 200m...Read More

  Conditioning: Partner WOD 200m Run 20 Sit-up Slammers (16/12) @ 2m 20 Shoulder Touches 150m Run 15 Goblet Squats (72/53) 15 Burpees-Over-Bar 100m Run 10 One Arm Dumbbell Overhead Squat (50/35) 10 Chest-2-Bar Pull-ups   4 rounds for time (25:00 cap) Compare to Saturday, 29 July 2017   Strength: Snatch 3-3-2-2-1-1-1-1 @ 45-55-65-70-75-80-85-90% 1RM   For Quality...Read More

Fun times at Climb Tulsa!!   Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots (20/14) @ (11/10′) 15/12 Calories Biked   For Score *Alternate Exercises   Strength: Shoulder Press 1-rep max   Compare to Friday, 26...Read More

  REST DAY   Competitors Class This week we will be at Climb Tulsa for some climbing and different modality work. Show up around 1700, and stay as long as your hearts desire. Or 2200 when they close. 🙂   Post experiences to commentsRead More

  Skill: Headstand or Handstand* Hold 5 x 30 seconds Between sets, perform 30 Speed Skips   For Quality *Beginner/Intermediate do headstands. Advanced/Elite do handstands.   Conditioning: “Steppin & Reppin” 40 reps Box Jumps (24/20″) 40 Reps Ketlebell Swings (53/35) 40 Reps Overhead Squats (85/55)   Run 200m    30 Reps Box Jumps 30 Reps...Read More

  Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Friday, 08 December 2017   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side  ...Read More

  Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters   Description: All numbered ♥‘s, add a zero to the end, and as...Read More

0845 class is cancelled Friday. Sorry for any inconvenience.   “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time Compare to Saturday, 29 June 2013     Post time to commentsRead More

  Conditioning: “Gettin’ Busy” 10 Muscle Ups 20 Kettlebell Swings (55/35) 30 Knees-to-Elbows 40 Push-ups 50 Overhead Weighted Walking Lunges (35/25) 400m Run 30 Box Jumps (24/20″) 20 Chest-to-Bar Pull-ups 10 Overhead Squats (125/83)   For Time Compare to Wednesday, 12 June 2013     Post time and experiences to commentsRead More

Conditioning: “Squared” Partner WOD 400m Run* 30 Kettlebell Swings (55/35) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Shoulder Touches 800m Run* 30 Burpees 30 Double-Unders 30 Toes-to-Bar 400m Run*   2 Rounds For Time Compare to Saturday, 8 June 2013 *EVEN WORK REQUIRED, ONE PARTNER WORKING AT A TIME. All runs will be completed in 200m...Read More