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

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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

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Trevor Team WOD (Team Silver)...
[wmv][mov]
Trevor @CFSC-2007...[wmv][mov]


Read more about Trevor

May 08, 2008

Thursday 080508

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

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Mortarboard1_copy

Congratulations to the Graduating Class of 2008.

Do not go where the path may lead; go instead where there is no path and leave a trail. - Ralph Waldo Emerson

May 06, 2008

Wednesday 080507

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

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Danny utilizing his twin boys for deadlifts.

May 05, 2008

Tuesday 080506

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

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May 04, 2008

Monday 080505

Rest Day


May 03, 2008

Sunday 080504

For time:
50 Burpees

Jump one foot above reach each rep.

Post time to comments.

  Img_2587Img_2588                                                   

1st picture is Craig BW 133....overhead press 140--nice job Craig.

2nd picture is Dave BW 208...overhead press 215--thus the nickname-"Bam-Bam"

Dave also got 220# overhead but I didn't get a picture.

May 02, 2008

Saturday 080503

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]

May 01, 2008

Friday 080502

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

   There   will  be   no   Evening Class   tonight.

Thursday 080501

Rest Day

or from the Navy Seal site

"Ryan"

5 rounds for time of:

10 Wall Ball (20lbs ball / 10ft target)
20 GHD Sit ups
30 Push ups
40 Squats
Run 400 meters
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May 2008

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Tulsa's Premier MMA School


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