CrossFit OKM

we are fit for anything

Base it out — December 21, 2017

Base it out

CrossFit Baseline
500m row
40 squats
30 situps
20 pushups
10 pullups

No 5:30 CrossFit tomorrow…only 4:30. Join us!

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Put up big weight — December 20, 2017
Throw, jump, jump! — December 19, 2017
Holiday weekend schedule — May 26, 2017
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