Workout of the Day: "Cement Row" Every 3:00 x 7 rounds: 30/20 calorie row 12 toes to bar -Score is slowest round.  -Compare to 10/24/19, 3/14/19, 2/22/18, and 3/16/17 ...

Open participants:   "Pre-Game" Not for score, at controlled, low intensity: 5:00 Bike Minutes 1+2 - Light pace Minutes 3+4 - Light/moderate pace Minute 5 - Moderate pace Then, 2 rounds: 25 double unders 1 complex:  3 position power snatch (75/55)  250 meter light row 3-5 power snatches (75/55) 15 GHD sit-ups Then, 2 rounds of :30s at each...

Open participants:   "Pre-Game" Not for score, at controlled, low intensity: 5:00 Bike Minutes 1+2 - Light pace Minutes 3+4 - Light/moderate pace Minute 5 - Moderate pace Then, 2 rounds: 25 double unders 1 complex:  3 position power snatch (75/55)  250 meter light row 3-5 power snatches (75/55) 15 GHD sit-ups Then, 2 rounds of :30s at each...

***IN CASE OF INCLEMENT WEATHER*** If Bixby Public Schools are closed, we will be closed as well. Please stayed tuned. We will update you through text alerts, FB, our website and email with any schedule changes. Workout of the Day: "Cement Row" Every 3:00 x 7 rounds: 30/20 calorie row 12 toes to bar -Score is slowest...

Skill work:  Handstand walk practice - 10 minutes     Workout of the Day: "Cement Row" Every 3:00 x 7 rounds: 30/20 calorie row 12 toes to bar -Score is slowest round. ...