Just a reminder. We will have normal classes this Saturday morning. 8am Body Smash followed by 9am Partner WOD. After the partner Wod we will be starting our Staying Strong 4 Shawn benefit WOD. The first workout starts at 10:30am and we will run WODs every half hour. The event is open to any one and everyone of all fitness levels. We will have scaled variations as well. So give it a try and come support a good cause.
Also we just found out. One of our members Paul will be on CBS 58 news talking about animals in the cold weather. Make sure to check him out. Good Luck Paul.
10 min AMRAP of CINDY
rest 3 minutes
Here are the links to the Reebok discount codes. The first is for the nano’s and the second is buy one get one 50% off. Hope you find something good. They are not active until 11/29/13. Feel free to share this page to anyone that may be interested. Use these links to get the discounts.
Black Friday Reebok CrossFit Nano 2.0 Special Coupon code: NANO
Reebok BOGO 50 Apparel Sale Coupon Code: BOGO
Just a reminder that the deadline for Bucks Tickets are this Wednesday. make sure to sign up and get your money in to us no later than Wednesday 11/27/13. It should be a fun time and a great half time show. Looking forward to seeing everyone there.
3 Position Clean
High Hang, Mid, Low
Tina’s Bday WOD
Happy Bday Tina
10-P. Cleans 135/95
10-Push Press 135/95
10-Burpee touch 6″ above your head or a pull up bar
10-KB Swings 70/53
10-Bent over Barbell Row 135/95
Great job on hitting some new personal records today everyone. Many of you crushed old PRs by 5 to 20 pounds. It was was great seeing Sandy crush her old snatch PR by 20 pounds yesterday afternoon. Nice work Sandy. Speaking of Sandy, If you haven’t brought in any peanut butter for her food drive we still have one week left. All donations will be going to the hunger task force.
As many of you know. Today is our final workouts at our current location. We will start the move Friday morning at 8am. Just want to thank everyone in advance that is offering to help. We greatly appreciate it. If you can help at any point during the weekend, please stop by and let Corey and Maggie know so we can plan ahead a bit more. We know everyone will love the new place.
Hope everyone had a great weekend. Today we are going to go out of tradition and do a bench mark workout at the beginning of the week. We will be performing the Lift Up Luke WOD. Lift Up Luke is a CrossFit WOD for Autism. On October 19th, affiliates from around the world united to support Autism awareness and compete for a cause. Since we had a ton of Birthday Workouts that week, CrossFit Oak Creek will be doing it today.
“Lift Up Luke”
5 min AMRAP
4 -Power Cleans 155/105
24- Double Unders
Rest 2 minutes
Open WOD 12.1
7 min Amrap
Have it. WOD is UP! No waiting for this one today. LOL
12-Push Press 135/95
20-Box Jumps 24/20
We had a great weekend of events this weekend. It all started out with a fun and grueling Engagement Workout for Ryan and Krista. If you have not already make sure to say congrats to this wonderful couple… and let them know how much you enjoyed their special wod.
We also had a dozen members compete in a local CrossFit Competition this weekend. Great job to everyone that competed as well as everyone that came to support. Each of you represented CrossFit Oak Creek (CFOC) well. We thank everyone and proud of each and everyone of you. Competitors or not.
Standings Mallory 3rd in RX, Chelsea 3rd in scaled Corey 2nd RX, and Many PR’s from everyone on dead lift.
Update on the new location. Things are finally starting to move. Painting is almost done, new pull-ups rigs being assembled and much more. We can’t wait to show you whats to come.
60 sec work 60 sec rest 60/60
Goal is to get as far over 100 as possible.
*Wall ball starts with a below parallel squat then throw.
* I want to see deep squat first then ball height second.
2 min rest
DB Snatches 60/60
*Alternate arms each round
Score is total reps. Keep separate totals for each exercise. ex: 119/100
Happy Friday all. What a great week of workouts for everyone. Nice job pushing through them.
I know we have quite a few runners at the gym as well as people asking me what shoes to get. Here is an option for both.
Step up your sneaker game with one of the most versatile shoes out there! Customize a pair of Reebok CrossFit® Nano Speed shoes, available now on YourReebok in both men’s and women’s sizes! This shoe is supportive enough for workouts that include barbell movements and its lightweight design allows you to run comfortably right after finishing those heavy reps!
The goal of the Reebok CrossFit® Nano Speed is to provide a sturdy, flexible, supportive, flat soled running trainer that lives up to the CrossFit® badge. The Reebok CrossFit® Nano Speed shoe exceeds our goal. By building a stable low profile midsole for lifting and moving heavy loads, this training shoe provides a responsive running platform. By building a full protective outsole with built-in Metasplit grooves, you get greater traction and flexibility. By creating a mid-foot DuraCage to keep you on the platform, overlays are eliminated for increased forefoot comfort and response. There are plenty of running shoes that you can do CrossFit® in, but we made the FIRST CrossFit® shoe that you can run in.
Head to YourReebok today to design a custom pair of the Reebok CrossFit® Nano Speed shoes and crush your workout with style like no other!
Remember if you use the gym link we get credit and more discount codes. Here is a Reebok Link to our store.