2268 W. New Orleans St
Broken Arrow, OK 74011
Weighted Pull Up 1 rep max
6 rounds for time
8 Overhead Squats 95#/63#
6 Games Style Push Ups
21 Lateral Jumps over barbell
We will be open regular hours today!!!
9am - Tag Team Championship
10am - Intro to CrossFit
** Due to slick road conditions the 5:30am and 6:30am classes are canceled.**
**Stay tuned to Facebook for additional class cancellations.**
EMOTM for 10 minutes
Power Snatch + Hang Power Snatch + Snatch Balance
Currently there are no changes to class schedule. However if road conditions become hazardous then we will update via Facebook and here on the website as well.
Congrats to Matt and Jennifer on the birth of their son on Tuesday. Oliver Frost Youngberg joined the CFBA family @ 1:27pm and weighing in at 6lbs 9ozs, which makes his Uncle Pooh Bear very proud!
Back Squat 3x5 (same weight across all sets, increase from last week)
5 rounds for time; rest 3 minutes between rounds.
Last Done on 11/10/11.
Press 3x5 (same weight across all sets, increase from last week)
Pendlay Row 3x5
12 minute AMRAP
3 Wall Climbs
7 Hang Power Clean 135#/93#
8 Box Jumps 24"/20"
Front Squats 3x5 (same weight across all sets, increase from last week)
4 rounds, rest 2 minutes between rounds
100m Tire Drag 45#/25#
30 Wall Balls
Teams of 2 (recruit your family to join in)
15 min AMRAP
10 Push Ups
Sprint 50 yards (25 down, 25 back)
Partner 1 completes a round then tags teammate. Then teammate completes a round and tags partner 1 back.
Even though the gym is closed here is something that you can do at home or even away from home. Be creative if you do not have weights, use your travel bag, rock, logs, or even small children (preferably a child that knows you).
Run around block
20 Goblet squats/front squats
Don't forget to warm up and do some mobility work.
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2268 W. New Orleans St - Broken Arrow, OK, 74011 - (918) 978-3475 - email@example.com
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