Strength: Pick any lift 5-5-5-5-5   For max load and quality   Conditioning: 40 Calories Rowed 40 Double Unders 40 Kettlebell Swings (53/35) 30 Calories Rowed 30 Double Unders 30 Kettlebell Swings (53/35) 20 Calories Rowed 20 Double Unders 20 Kettlebell Swings (53/35) 10 Calories Rowed 10 Double Unders 10 Kettlebell Swings (53/35)  ...Read More

  Skill: Practice for 10:00 Handstand Holds Use progressions needed: Tripod, headstand, against the wall, free standing, parallets   For Quality   Conditioning: “Dancin’ Time” 20  Calories Rowed 30 Burpees 40 Ground-2-Overhead (95/63) 50 Double Unders 40 meters Overhead Walking Lunge (35/25) 30 Toes-2-Bar 20 Box Overs (24/20″) NO TOUCHING BOX!   For Time Compare...Read More

  Strength: Overhead Squat 1-rep max   For max load   Conditioning: “Thrusting Elbows” 21-15-9 rep rounds of: Thrusters (95/63) Knees-2-Elbows Run 400m at end of each round   For Time   Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00  ...Read More

 Saturday class is a Cancer benefit WOD held at Vertical CrossFit, 1660 East 71st Street, Suite O, Tulsa, OK 74136. WOD’s will be started every hour from 0900 to 1300. Warm-up for the first WOD will start at 0830. Come join us for a WOD benefit for Matt Bacon. He was diagnosed with stage 4...Read More

Saturday class is a Cancer benefit WOD held at Vertical CrossFit, 1660 East 71st Street, Suite O, Tulsa, OK 74136. WOD’s will be started every hour from 0900 to 1300. Warm-up for the first WOD will start at 0830.   Strength: Deadlift 1-rep max   Conditioning: Every Minute On the Minute perform: 10 Double Unders...Read More

  Strength: Split Jerk 5   reps @ 60% 1RM Jerk 3   reps @ 70% 1+ reps @ 80%   For Max Reps @ 80%   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Wednesday, 23 July 2014   Flexibility: 15 Sit-ups to...Read More

    Skill: Practice for 10:00 –Back roll to candlestick -Back roll to candlestick to tuck up handstand -Back roll to candlestick to straddle up handstand -Back roll to candlestick to pike up handstand   For Quality   Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed...Read More

 Click here to register for Masters Functional Fitness League (MFFL)   Strength: MFFL WOD 2.5 Back Squat* Max reps in 3-minutes Racks are allowed   *Weights [Age: (Rx weight)]: 49 & below: (155/105) 50-59: (135/85) 60-64: (115/65) 65+ & Scaled: (95/45)   Conditioning: Exactly 5:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20...Read More

 Click here to register for Masters Functional Fitness League (MFFL)  Class will be held at 0900, located at the Memorial High School track at 55th & Hudson.   MFFL 2.2 & 2.3 “Run For Your Life” EMOM for 5:00 perform: 100m Sprint   Post slowest time   …Rest 10:00   “Munson Mile” 13 Plate Burpees...Read More

 Click here to register for Masters Functional Fitness League (MFFL) Strength: MFFL 2.8 Snatch 1-rep max 5-minute cap   …rest 5:00   Clean & Jerk 1-rep max 5-minute cap   For max load   Conditioning: 5:00 after C&J, perform 3 rounds for time of: 7 Toes-2-Bar 5 Goblet Squats (70/53) 3 Burpees Run 100m  ...Read More