We wish Andy all the best as he EARNED a spot to compete in
Legends Championship in Arizona Dec 7-10th ! We are cheering you on all the way from Tulsa!
Coat Drive// We are collecting coats from Mon. Nov. 27 through Mon. Dec. 11// New or gently used coats for local kids in need// All sizes are welcome// Please drop off coats at the gym! Thank you for your help!
Christmas Giveaway// We’re offering a CrossFit 51 gift certificate to invite a friend/ family member to join us for a FREE month! Pick up a gift certificate at the front desk for a friend & invite them to join the fun!
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00-11:00am
Workout of the Day
For Time (15 min cap)
40 Wall balls @ 20/ 14 (14/ 10)
30 Pull-ups (Jumping Pull-ups or Ring Rows)
30 Wall balls
20 Chest-to-Bar Pull-ups (Pull-ups/ Ring Rows/ Jumping Pull-ups)
20 Wall balls
10 Bar Muscle-ups (5 Bar MU or 10 Burpee Pull-ups)
*Goal is 10-12 min
*Stimulus is moderate and consistent effort while managing muscle fatigue.
*Wall Balls: Select a weight on the wall ball that allows you to complete reps in 1-2 sets.
*Bar Muscle Ups/Chest to Bar/Pull Up: The goal for all 3 movements should be 1-3 sets.
Bootcamp WOD
For Time (10 min cap)
“Baseline”
500/ 400m Row
25 Double DB Floor Press
500/400m Ski
25 Double DB Shoulder Press
30/ 20 Calories Assault/ Echo Bike (40/25 Calories Bike Erg)
*Start on any machine and move down the list
*Work up in pace on the machines. This is a test to see our capacity.
*DB weight should be light enough to go 1 set unbroke, but not too light
where it takes 20 seconds total. Use this as an active recovery to prepare
for the machines.
Cool Down / Mobility
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
“Nothing will work unless you do.”
-Maya Angelou
