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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

Friday Frenzy!

Friday, 06 July 2012 00:00

5:30 p.m. class is Oly Lifting ONLY

THE CF GAMES ARE COMING! 

BE SURE TO CREATE AN ACCOUNT SO YOU CAN LOG YOUR WOD TIMES

 

Strength:

Oly Lift-Working on the snatch

 

WOD:

10 toes 2 bars

20 kb/db thrusters, 40/20#

30 burpees

40 lateral jumps over parallets

600 m run

40 lateral jumps over parallets

30 burpees

20 kb/db thrusters

10 toes 2 bars

Happy Birthday America!

Wednesday, 04 July 2012 00:00

In honor of the celebration of the birth of our great nation, F5 will be closed today.  We wish all of you a very safe and happy 4th of July.  And also, say thank you to the countless men and women who are currently serving to protect this great nation of ours.

Tupac Tuesdays

Tuesday, 03 July 2012 00:00

Strength:

Shoulder Press

5-5-5

 

WOD:
For time:

100 double unders (300 singles)

15 handstand push ups

30 reverse burpees (or regular burpees)

30 kettlebell sumo deadlift high pulls, 1.5/1.0

30 walking lunges (45,25 plate overhead)

800 m run

Front squats & burpee pull ups

Monday, 02 July 2012 00:00

Strength:

Deadlift

5 x 3

 

WOD:

Three rounds for time:

12 front squats, 135/83

12 burpee pull ups

Open Gym 8-11

Saturday, 30 June 2012 00:00

WOD:

For time:

400 m run

15 thrusters, 115/93

400 m run

12 thrusters

400 m run

9 thrusters

Finish Strong!

Friday, 29 June 2012 00:00

5:30 A.M. CLASS AS NORMAL

9:30 A.M. CLASS AS NORMAL

5:30 P.M. OLY LIFT ONLY

6:30 P.M. WOD AS NORMAL

 

WOD:

50 box jumps, 24/20

50 jumping pull ups

50 kettlebell swings, 1.5/1.0

50 steps of walking lunges

50 knees 2 elbows

50 push presses, 45/33

50 back extensions

50 wall ball shots, 20/14

50 burpees

50 double unders

 

*MONITOR YOUR WATER/FLUID INTAKE DURING THIS HEAT!  SHOOT FOR A MINIMUM OF YOUR BODY WEIGHT IN OUNCES EVERY DAY*

Handstand push ups and L pull ups

Thursday, 28 June 2012 11:21

Strength:

Bench press 

4x12

 

WOD:

20 min AMRAP

7 handstand push ups

12 L pull ups

WOD Calendar

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