CrossFit OKM

we are fit for anything

Holiday weekend schedule — May 26, 2017

Holiday weekend schedule

Don’t forget our holiday schedule this weekend!
Friday: 9 am and 4:30 pm Get Fit Challenge classes (all ladies welcome)
Saturday: No classes. Join us at the PetPromise Rescue Run
Sunday: Join us for Murph at Highbanks, with a cookout to follow
Monday: No classes.

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Pull through — December 21, 2016

Pull through

Skill development
EMOM 8:
3-5 ring dips
5-10 inverted shoulder touches or walks around the box

Conditioning
7 pullups
11 power cleans (125/85)
5 rounds for time

HOLIDAY SCHEDULE UPDATE
The ONLY classes that are affected for the holiday are as follows:
Wednesday 12/21, no CrossFit Teens in Gahanna (make-up class Thursday 12/22)
Saturday 12/24, WOD in both locations is at 9:45 am
Tuesday 12/27, no 5:45 am WOD at Gahanna
Saturday 12/31, WOD in both locations is at 9:45 am

All other classes are happening as regularly scheduled.

Let it snow! — December 13, 2016
Classes cancelled at Gahanna 12/8/16 — December 8, 2016
Monday blues n DUs — December 5, 2016

Monday blues n DUs

21-15-9
hang power clean (125/85)
push press (same bar)
50 DU after each round

We still have some Barbells for Boobs shirts available! $30 donation gets you a t-shirt or tank, $50 donation for a pullover hoodie. Help us clear out our inventory!

A HUGE thank you goes out to everyone who joined us at the fundraiser event this weekend. Final numbers are still coming in, and we’ll be sure to keep you posted later this week with a tally to make you proud!

It’s a push-pull kinda day — November 28, 2016

It’s a push-pull kinda day

Strength & skill development
EMOM 10
3 DL (2 sets each: 60%, 70%, 75%, 80%, 85% 1RM)
3-5 pullups (as strict as possible

Conditioning
5 HSPU
15 KB thrusters (44/26)
AMRAP 5 minutes
rest 2 minutes
AMRAP 5 minutes

Barbells for Boobs is this Saturday 12/3! All classes are open to the public for FREE. We will also have vendors and raffles. Spread the word and help us have a successful fundraiser! Register here.

Bodyweight blaster — November 23, 2016

Bodyweight blaster

IMPORTANT SCHEDULE UPDATE: Due to an electrical malfunction, there will be no classes at Lewis Center tonight (Wednesday 11/23). Please join us in Gahanna if you’re able! Open gym at 4:00, and classes at 5:30 and 6:30 pm.

This gem comes to us from Doug Chapman, trainer to Games athlete Julie Foucher!

50 air squats
40 abmat situps
30 pushups
3 rounds for time

T is for… — November 8, 2016

T is for…

10 DB thrusters (55/35)
10 toes to bar
100m sled pull
6 rounds

Gahanna is open ALL DAY today, so come squeeze in a workout around your work and voting schedule! Can’t make it to the gym? Be sure to check out our vacation friendly section of WOD posts for something you can knock out at home!

Pet food drive ends this Saturday! We’ll be dropping off our donations at noon on Saturday, so if you’re planning on contributing, please do so by Friday afternoon.

Winter apparel pre-orders also end this Saturday. Now’s your chance to get a new hoodie, thermal, or more sweatpants. Find the clipboard to order, or see Melissa or Terri.

Zombie legs — October 31, 2016

Zombie legs

strength & skill development
warm up: bench press, sets of 5 @50, 55, 60%
work: 5×5 bench press, 65% 1RM

between each work set, 5 ring rows (for people without pullups) or 5 MU transitions (for people with pullups)

see this video for MU transition drill

WOD…Happy Halloween!
10 back squats (155/115)
31 burpees
10 front squats (135/95)
31 burpees
10 OHS (95/65)
31 burpees
amrap 16 minutes
use one bar for the entire workout, and change your weights after each set of burpees

PET FOOD DRIVE! We are once again participating in the Tackle Pet Hunger pet food drive, benefiting two local pet food pantries including our friends at PetPromise. Between now and November 11, please help us raise as much pet food as we can for pet families in need. Last year, the OKM family donated nearly 1800 lbs of food (of the drive’s 4000-lb goal)! The greatest need is for dry cat food, but all contributions are welcome. There are even pet food coupons at both locations! If you’d rather not do the shopping, monetary contributions are also welcome, and we’ll do a bulk shopping trip before the collection date.

Let’s pause — October 27, 2016

Let’s pause

skill development
warm up with 3×3 front squat at 45-50% 1RM
3×5 pause front squats at 60% 1RM
between each set, 5 ring dips

WOD
10 strict press (50% 1RM)
10 ring rows
30 DU
3 rounds for time

PET FOOD DRIVE! We are once again participating in the Tackle Pet Hunger pet food drive, benefiting two local pet food pantries including our friends at PetPromise. Between now and November 11, please help us raise as much pet food as we can for pet families in need. Last year, the OKM family donated nearly 1800 lbs of food (of the drive’s 4000-lb goal)! The greatest need is for dry cat food, but all contributions are welcome. There are even pet food coupons at both locations! If you’d rather not do the shopping, monetary contributions are also welcome, and we’ll do a bulk shopping trip before the collection date.