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**
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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 10, 2008
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
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.
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.
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.
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.
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
