***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!******BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!******2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** OH SQUATS 15 minutes Build to a Heavy 3 Reps “NANCY” 5 Rounds 400m Run 15 OH Squats (95/65) EXTRA CREDIT Mobility 3:00 Jog/Bike 3:00 Pigeon ea/s 3:00 Calf Smash ea/s...Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!******BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!******2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** PULLUP 15 minutes 5 x 2 WtD Pullups Rest as needed “CREVICE TRAVERSING“ 12 min AMRAP 5-10-15-20-25 … etc • Russian KbS (70/53) • Pullups EXTRA CREDIT Durability 3 Sets For...Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!******BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!******2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** OPEN GYM 1-2 PMRead More