Saturday 10.5

Now that we have formed HOA teams, there have been lots of questions.

The competition team is about team.
It is about training to get better.
It is about being pushed to be the best by those who are the best.

HOA is at the end of October

Teams were formed for multiple reasons.

We will have teams that represent Crossfit OKC well.
They will be made up of individuals who are members of Crossfit OKC.
They will not be made up of individuals who are not members of OKC.

The programming on this site is free. 5 Athletes have made top 20 at Regionals by following this programming. CF OKC won HOA last year by following this programming.

We will have team focused training sessions as we get closer to HOA.
We will have some friendly competition between the various teams.
Many of you competitors have been here before, keep on keeping on.

The CFOKC staff is willing to help anyone who needs help, just ask.

BACK SQUAT
     1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%

TEMPO RUN
     800M / 1 Mile Run / 800M Run

         First is a ramp up to "pace", second distance is "race pace" + 10 seconds per mile, last distance is cool down from "pace".

COMP WOD
     11AM