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

 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

Flashback: Battle Over Redlands 2013  0630 class is canceled today. Sorry for any inconvenience.   Conditioning: MFFL WOD 2.7 7-minute AMRAP 20 Double Unders* 5 Overhead Squats*   For total weight lifted   *Instructions: 20 double unders are RX, 80 singles is scaled. Overhead Squats are performed for Rx and Scaled the same. Athlete can have...Read More

 Click here to register for Masters Functional Fitness League (MFFL) Conditioning: MFFL WOD 2.6 21-15-9 Complex 8 Deadlifts (115/75)* 7 Hang Power Cleans 6 Power Snatches 8 Pistols (alternating) or 16 Goblet Squats* 7 Ring Dips 6 Handstand Push-ups   6 Deadlifts 5 Hang Power Cleans 4 Power Snatches 6 Pistols or 12 Goblet Squats...Read More

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 16...Read More

0845 class is canceled. Sorry for any inconvenience.   Conditioning: MFFL WOD 2.1 and MPCF Board WOD: “Grace” 30 Clean & Jerk*   For Time Compare to Wednesday, 14 May 2014   *These are clean to overhead anyhow. Only requirements are: each rep starts on the ground, and bar must pass through the front rack...Read More

  Conditioning: “Ruby” 20 Squats 12 Hang Power Snatches (115/75) 6 Burpee Box Overs (30/24″)*   5 rounds for time *Must clear box   Mobility: Banded Olympic Wall Squat – 2:00 Super Front Rack – 2:00 each arm Quad Smash – 2:00 each leg   For Quality     Post time and experiences to commentsRead More