***We will be open from 8am to 10am only on Labor Day***

Rest Day

***We will be open from 8am to 10am only on Labor Day***

Hooverball is on!!!
10:30 am sharp at the 71st and Riverside volleyball courts. All are welcome to come play!
(Please note that the regular 10am class is cancelled so that we can do this instead.)

John and Wade bring their bizarre warmup ritual to today's game. After about 45 minutes of this strange behavior we were finally able to start playing.

"Betty"
Five rounds for time of:
12 Push Press (135lbs)
20 Box Jumps (24"/20")

Front Squat
10-10-10-10-10 reps
Post loads to comments.

This is the main CFHQ WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Max rep full pushups in 10 minutes.
Rest approximately 5 minutes.
Max calories row in 10 minutes.
Post scores to comments.

Anyone up for a game of Hooverball this Saturday at 10:30am?

5 rounds for time of:
30 Wall Ball Shots (20lb/14lb)
15 Knees to Elbows

You're moving to a little place called Texas? Where in the world is that!?!
Seriously, thanks for training with us Rachel, we're sad to see you go!

Rest Day

CrossFit Tulsa, CrossFit Jenks and Next Generation CrossFit.

***Please note that we will not be having a 10am class due to the Mud Run at 5pm at Mohawk Park. If you are not competing today, please show up to help cheer on, should be alot of fun!***

CrossFit: Where work is play and play is work.

Gotta Regatta!
Five 500 meter sprints on rower. Rest between rounds as needed.
Post best 500 time to comments.

***Please note that we will not be having a 10am Saturday class due to the Mud Run Saturday at 5pm at Mohawk Park***

Three rounds for time:
Climb rope from floor to standup and back down.
Side plank raises
Woodchoppers
Bootstraps
PVC L-Sits
Starting with the first exercise, perform as many reps as possible for 45 seconds. Then take 15 seconds to write down your reps and cycle to next exercise. After completing all five exercises, take a one minute rest before beginning round two. Repeat again for a third round then total your score and post to comments. (17 minute WOD)

Jabus and Chad are hungry for competition at this Saturday's "Mud Run" at Mohawk Park (5pm). Please make plans to show up and cheer our three teams on!

Four rounds for time:
Run 400 meters
15 Ring Pushups
15 Ring Rows
Post time to comments.

Now I don't want to make any promises or anything, but one day, even you may achieve the sheer squat power of some of our top crossfitters who can now break toilet seats.

For time:
Row 500 meters
Lunge walk 400 meters
Row 500 meters
Post time to comments.

Over the past couple of months, JaNessa has patiently worked herself from the black, to the harder green and now on to the hardest blue band. She now has one of the most powerful kipping pullups I've seen yet in the gym. Great job J., your patience, hard work and determination is paying off!

"Cindy"
As many rounds as possible in 20 minutes of the following:
5 Pullups
10 Pushups
15 Squats
Post rounds to comments.
(scale down to band pullups/scale up to L-pullups)

Hey Justin!

Rest Day

For time:
Run 400m
50 Wallballs
Run 400m
50 KB Swings
Run 400m
50 Box Jumps
Post time to comments.

Marriage will do this to ya.
Happy 10th Anniversary, Romney and Corbin!

100 Deadlifts with 1/2 your bodyweight
100 Abmat Situps
100 PVC Pushups
For time.
Post time and deadlift weight to comments.

Five rounds of:
5 Front Squats
10 Good Mornings
Rest 3-5 minutes between sets.

Be sure to progressively warm-up with lighter weights before attempting maximal loads on this WOD.

Complete as many reps as possible of the following without pausing or resting:

Pullups
Push Press (75lbs/45lbs)
Rest 3-5 minutes
Repeat for five rounds.

Post any substitutions and total reps to comments.

"Jalapeño"
10 Sumo Deadlift High Pulls
10 Ring Dips
10 Knees to Elbows
Five rounds for time.
(Courtesy of Melissa Scantlen)

Thrusters ala Stephania

***Next Generation CrossFit will resume regular hours beginning at 6AM today. Thank you all very much for all of your prayers and concern. As of Sunday morning, I am off the crutches and able to move around. Thanks again, Eric***

"Rooster"
10 Burpees
20 Double Unders
Ten rounds for time.

***Due to re-injuring my hamstring last night, all classes will be cancelled for today and Saturday. I sincerely apologize for any inconvenience.***

Today's WOD:
Run a 5k

"Mary"
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups
As many rounds as possible in 20 min

10-minute Kettlebell Snatch test
55lb for gents/35lb for the ladies
(goal is 200 reps for advanced athletes)

"Christine"
3 rounds for time of the folllowing:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (20"/16")

More pics of Mindy and Alex at the Gymnastic Cert:

We're going to play it safe in today's forecast! (107 degrees!?!)
For time:
100 PVC Pushups
100 Ring Rows
100 Hollow Rocks
Post time to comments.

A BIG congrats!!! to Mindy and Alex for doing an outstanding job on their Gymnastic Cert this weekend! Welcome to the Next Generation team!

Rest Day

Enjoy your day off with lots of fresh fruits, veggies, grilled meats, and some nuts and seeds!

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

This is from HQ; and it looks like fun!

"Karen"
150 Wall-balls
For time