20 Dumbbell burpee box-overs 50lb 24/20
20 Deadlift 315/185
20 Overhead squat 135/85
100 air squats
Partition how ever you want. Can be done in any order.
Any one that hasn’t payed for there hoodies please get it in by Friday.
60 double unders
30 Sumo deadlift high pull 75/55
3 rope climbs
Don’t forget long sock or pants for the rope climbs.
80 Grass hoppers
70 KBs 55/35lb
60 Box Jumps 24/20
50 KBs 55/35lb
40 Ring Pullups
30 Kbs 55/35lb
20 Hand Stand Push Ups
10 Kbs 55/35lb
3 minutes of:
3 Power Cleans 135/95
Repeat for a total of 5 cycles
Just want to say thanks to everyone for supporting the gym.
Opening OCF was a great leap in my life and very proud to see how much the gym has grown.
Looking forward to the new year.
Keep up the great work OCF’s.
Don’t forget Ricks OLY class at 630.
bring money to pay for the class. Starting a new month.
shoulder press 55/35
Make up A workout from this week.
Want to thank everyone that showed up for Turkey Bowl.
It was a blast and we had a lot of fun. Hopefully next year we get a few more people.
Normal schedule today
Everyone take a look at the link below please.
Happy Thanksgiving OCF
We are meeting at the gym at 930 for our flag football game. we will be playing from about 10-12.
Please remember we only have a few classes tomorrow.
8,9,10,1230,430, and we are closed on Thursday and Friday.
We’ll be back saturday morning at 10
also we are playing football at del sol high school thursday morning at 10.
were meeting at the gym at 930.
box jump 24/20
rest 2 min
1 minute at each round
knees to elbow
Remember we will be having a light schedule this week.
Monday and Tuesday will be the normal schedule.
Wednesday will be the 8am,9am,10am,1230, and 430. The 430 will be the last class.
we will be closed Thursday and Friday and have the normal saturday schedule of 10am, and 4pm.
we are meeting at the gym for our flag football game at 930.
Come on down.
the 12 reps is a weight you can do. It should be a weight that is hard but doable.
You will increase the weight each set
30 double unders
20 wall balls 20/14
10 power clean 115/75
30 double unders
20 wall balls
Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
CrossFit is the Sport of Fitness. CrossFit is a style of training that incorporates a broad spectrum of fitness modalities including gymnastics…
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3655 East Patrick Lane Suite
700, Las Vegas, Nevada 89120
Between Pecos Rd & Sandhill Ln
Call Us : (702) 684-6752