CrossFit McAlester – CrossFit
With a partner:
Row 250 meters
*Partner 1 rows while Partner 2 holds 2 KBS (53/35) in the front rack position with handles touching. When partner 1 finishes the row, the athletes switch. Round 1 is done when athlete 2 finishes the 250 meters. Athletes can only row while their partner is holding the KBs in the front rack position. If the KBs come down from the rack position the person rowing must stop.
Rest 1 minute after complete part 1 then do:
400 meter Farmers Walk (53/35 lb KBs)
*Partners can break this up anyway they want to accumulate the 400 meters.
GET SWOLE & FLEXY
ROMWOD is available at the gym for our athletes and is part of the programming in our Masters classes. If you want to have ROMWOD at home, which we recommend, you can sign up at ROMWOD.com
is to change lives and to continue to foster an environment that will allow our Pittsburg County community to enjoy
elite functional fitness
and to live
happier, healthier lives.
You can also login to Wodify here to visit our online schedule and reserve your spot in an upcoming class!
FREE WEEK JANUARY 23-28 for any new athlete ready to try CrossFit! Check Class schedule below and come early to fill out waivers.
CROSSFIT SCHEDULE MONDAY-FRIDAY
3:30 P.M.(CrossFit Kids)
10:00 A.M. Open Gym: everyone welcome!
***ALL DAY EVERYDAY EXCEPT 4:30 & 5:30 P.M. CLASSES, GOAT WORK AND ROM WOD ACCESS IS AVAILABLE AND RECOMMENDED FOR ALL OUR ATHLETES. WHILE FACE-TO-FACE INSTRUCTION FROM A COACH MAY NOT BE AVAILABLE, THIS TIME IS AVAILABLE TO WORK ON MOVEMENTS, MOBILITY, AND PROPER FUNCTION.
NEW PROMOTION: BUY 2 MONTHS GET 1 FREE. THAT’S 3 MONTHS FOR THE PRICE OF 2!
We also offer these specialty classes:
CROSSFIT KIDS (AGES 3-5) – TUESDAY & THURSDAY 3:30 P.M.
CrossFit Kids is free for children of CFMC members. The 3-5 age group spends time integrating CrossFit moves into age appropriate games and exercises, building a technical foundation while providing a fun way to train.
CROSSFIT KIDS (AGES 6-12) – MONDAY, WEDNESDAY, & FRIDAY 3:30 P.M
CrossFit Kids is free for children of CFMC members. The 6-12 age group learns all fundamental moves you’ll see in the adult classes. We incorporate WODs into games to make sure fitness is fun!
MASTERS- MONDAY, WEDNESDAY, FRIDAY 4:30 P.M. & 5:30 P.M.
This newly added class will focus on athletes new to CrossFit as well as our Master athletes. You may call them seasoned, retired, or older adults…we call them Legends!
RX STRENGTH/ROM WOD – MONDAY – FRIDAY @ YOUR CONVENIENCE
Weekly specialized training to offer our athletes more specific programming. This workout is now available on the East Side blackboard daily and will include specialized accessory work and one-on-one training is always available for our athletes when needed. ROM WOD is a training program dedicated to improving performance, fitness and mobility potential.
WOD WITH FRIENDS SATURDAY @ 10:00 A.M.
Bring a friend for a free workout then learn how you can join our CrossFit community!
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Looking to get involved in our community? Have a question? Feel free to give us a call at
or come visit us at 1222 E. Washington Ave McAlester, OK.