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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

120907

Friday, 07 September 2012 00:00

"You cant do double unders and have to pee."

-Jordyn Jones

 

5:30 p.m. class Oly Lift ONLY

 

Str:

15 minutes Tall Clean Practice

 

WOD:

Five rounds for time:

14 box jumps

21 burpees

35 double unders

120906

Thursday, 06 September 2012 00:00

"I am the master of my fate

I am the captain of my soul"

-Invictus

Str:

Bench Press

3-3-3-3

 

WOD:

7 bear complex 135/95

50 double unders

5 bear complex 155/105

50 double unders

3 bear complex 185/120

50 double unders

 

"Amanda"

Wednesday, 05 September 2012 00:00

"Do one thing, every day, that frightens you"

-Eleanor Roosevelt

 

WOD:

"Amanda"

9-7-5 of:

Muscle ups (3 pulls and 3 dips per 1 muscle up sub)

Squat snatches, 135/95

 

Endurance training:

4 x 100m sprints

"Diane"

Tuesday, 04 September 2012 00:00

Str:

Back Squat

1x8 @75%, 1x5 @ 80%, 1 x 5 @ 85%, 1x3 @ 90%, 1x3 @ 95% of 1RM-Rest 1-2 mins between sets

 

WOD:

"Diane"

21-15-9

Deadlifts, 225/155

HSPU

Happy Labor Day

Monday, 03 September 2012 00:00

From all of us at F5 CrossFit, Happy Labor Day!  We will not be having regular class schedule today. 

120901

Saturday, 01 September 2012 00:00

SWIM PARTY AND BBQ AT GLEN AND HOLLY'S HOUSE MONDAY AT NOON.  BRING MEAT TO GRILL AND SWIM TRUNKS!

 

WOD;

Three rounds:

400 m run

7 clean and jerks, 155/93

"CrossFit Total"

Friday, 31 August 2012 00:00

"Push yourself again and again.  Don't give an inch until the final buzzer sounds."

-Larry Bird

 

REMINDER-NO OLY CLASS TODAY, WE WILL BE DOING THE CF TOTAL ALL CLASSES

 

"CrossFit Total"

3 attempts per movement to find 1RM

Back squat

Shoulder Press

Deadlift

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