Thursday September 26, 2013


For Time:
5K run

I know a lot of you are looking at the WOD, and wondering why the “F” are we running a 5k today, and also thinking why would I come to the gym to do something that I could walk outside the front door and do. My question to you is, A) How many of you will actually go run this? (JD do not answer.) B) How many of you will actually run this against competition and push yourself to your limits?

That is the reason it is our programmed WOD for today. A 5k is a great test of your physical and mental capacity. Something we love to test here at CrossFit T-Town. For those of you running this for your first time don’t forget to log your score. We want to be able to track our progress. Those of you that have already run a 5k, it’s time for a PR!!!!!

We will go over our route in class tomorrow but for those who like to map out your run it is below:

CrossFit T-Town 5K Route

Anywherefit-Tulsa October 18th-19th

Anywherefit Tulsa flyer

Join Blair Morrison, 5th fittest man in 2011 at the Reebok CrossFit Games, Reebok athlete, owner of CrossFit Anywhere  in his FIRST stateside AnywhereFit offering in Tulsa, Oklahoma.

When: October 19th, 2013*

*Special event on Friday October 18th, 2013 (TBA)

Where: Vertical CrossFit (7777 S. Lewis Ave) & all around the great city of Tulsa

Who: Any and all CrossFit athletes with knowledge and understanding of the nine foundational movements of CrossFit and basic CrossFit essentials (Box Jumps, Handstands, KB Swings, etc)

Cost: $100 (Cost includes: 3 WOD’s +, an Anywherefit-Tulsa T-shirt/ 1 nights entry into Oktoberfest w/ food & drink coupons)

Click here to get registered

Tacos, Total, Mobility, Oh My!

We’ve got a ton of stuff going on this weekend. Friday of course is Tacos and Total, a fun laid back event where we will be finding our CrossFit Total (one rep max back squat, shoulder press, deadlift) and eating delicious and fresh tacos from El Gringo Loco.

Saturday Coach Chad will be taking us through Mobility Flow at 8:30 am before the 9:00 am class. Don’t miss this great way to stretch and work through some mobility exercises for your recovery and flexibility.

And, don’t forget this Sunday at 7:00 am T-Town Running Club will be meeting for a fun job through downtown. Remember, this isn’t a group trying to PR a 5K. This is a fun way to get some running and endurance in while taking advantage of the concrete jungle we have right outside our front door.

Wednesday September 25, 2013


5 Rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly 3 minutes between rounds-no more no less.

*Did you know we have two new t-shirt designs and one re-order of the T-Town Tanks? No? Well head over to the SHOP page and get your pre-order in! We will be placing the order today so make sure you don’t miss out. 

Heart of America 5

Heart of America

Heart of America Team Competition

The Heart of America Affiliate Team Competition is an annual challenge on November 8-10th which invites any CrossFit affiliate to put together a team of 6 athletes (3 women & 3 men) to compete for three days against other affiliate teams from around the country.

CrossFit T-Town is proud to have 4 teams entered to compete at HOA5: one Rx’d, two scaled, and one masters.

Feel free to come out and support the teams as we take on some of the best affiliate in the midwest.


Tuesday September 24, 2013


Snatch Balance


AMRAP in 15 Minutes
Buy-In : Run 500 meter
20 Double-Unders
20 Wallballs
20 Overhead Alt. Lunges w/ Plate (10L/10R) (45/35 lbs)

Tacos and Total


This Friday, September 27th, CrossFit T-Town will be hosting a fun social event! Come and hang out as we eat Tacos and do the CrossFit Total.

Wait, what is the CrossFit Total?

The CrossFit Total is the sum of the best of three attempts at the squat, the strict shoulder press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

Here is a great CrossFit Journal Article about the CrossFit Total, written by Mark Rippetoe.

This is going to be a laid back event with a start time of 5:00 pm. At that time we will run a warm up and give an in depth overview of the movements and standards for the evening. After that it will be a “go at your own pace” kind of a workout. We understand people’s schedule may prevent them from being there at 5:00 pm so you can come, warm up, and begin on your own any time after 5:00 pm.

We are beginning our new strength cycle on Monday September 30th, so this is a great time to come in and get your max weight on these lifts to plug into this program.

Please feel free to bring your own beverage to enjoy with your tacos after you complete the Total.

And if you would rather not workout, no problem!  Come and just have a great time hanging out with friends and munching on some delicious and fresh tacos.

Monday September 23, 2013


Clean and Jerk Ladder


For Time:
30 Clean and Jerks (135/95)

Sunday September 22, 2013

(T-Town Rolling Party!)

No T-Town Running Club this morning! Sorry for the inconvenience.

Rest Day

Saturday September 21, 2013

No Classes Scheduled this Morning

Instead, make your way over to the TU Football Stadium for your WOD! Registration for the CF Stair climb begins at 8:00 am and the event begins at 9:00 am. This is a great way to support the Cystic Fibrosis Foundation and break a sweat. Hope to see you there!