Sunday 080518
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Post rounds completed to comments.
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Trainers
- Brandon Wykoff
(918) 361-6707 e-mail - Billy Wiland
(918) 693-1333 e-mail - Pat Harker
(918) 855-7182 e-mail - Craig Descoteaux
(918) 557-6669 e-mail - Sean Larkin
(918) 698-3456 - Susan Ha
(918) 521-4507 - Dave Brice
(918) 671-1939
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May 17, 2008
Saturday 080517
Rest Day
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Flyer for 2008 Trevor Win'E Challenge
Here is the description of the work out for this Fundraiser.
Teams of four work to complete:
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
Trevor Team WOD (Team Silver)...[wmv][mov]
Trevor @CFSC-2007...[wmv][mov]
Read more about Trevor
May 15, 2008
Friday 080516
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Thursday 080515
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
May 13, 2008
Wednesday 080514
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Tuesday 080513
Rest Day
------------------------------------------
Flyer for 2008 Trevor Win'E Challenge
Here is the description of the work out for this Fundraiser.
Teams of four work to complete:
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
Trevor Team WOD (Team Silver)...[wmv][mov]
Trevor @CFSC-2007...[wmv][mov]
Read more about Trevor
May 11, 2008
Monday 080512
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Sunday 080511
**Happy Mothers Days**...the gym is closed today for mom.
Overhead Squat 3-3-3-3-3-3-3 reps
Post loads to comments
Bo meets Fran for the first time.
May 10, 2008
Saturday 080510
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
**There will be no Sunday Class this Sunday due to Mother's Day**
May 09, 2008
Friday 080509
Rest Day
------------------------------------------
Flyer for 2008 Trevor Win'E Challenge
Here is the description of the work out for this Fundraiser.
Teams of four work to complete:
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
Trevor Team WOD (Team Silver)...[wmv][mov]
Trevor @CFSC-2007...[wmv][mov]
Read more about Trevor
