**KO in the OK is this weekend Saturday & Sunday at the Union High School Basketball Arena “Tri Sprint Intervals 2.0” 5 Rounds: AMRAP 4: 30 10m Shuttle Runs 30/20 Calorie Bike AMRAP Calorie Row in remaining time Rest 4:00 between rounds  Read More

“Terminator” Back Squat: Heavy 10-8-6-4-2 5RFT: 9 Power Snatch (95/65#) 15 Wallballs (20/14#) 21 Double-undersRead More

**KO in the OK is this weekend Saturday & Sunday at the Union High School Basketball Arena “Good Vibrations” 5 Rounds, for max reps: 1:00 Calorie Row 1:00 Power Cleans (135/95#) 1:00 Burpees over Bar 1:00 RestRead More

*Todays class schedule is only the : 530am/630am/930am/12pm **KO in the OK is this weekend Saturday & Sunday at the Union High School Basketball Arena Strength 6×5 BACK SQUAT (Building to heavy set) WOD “Febreeze” 30-20-10: Pull-ups Calorie Bike Directly into… 30-20-10: Strict Press (75/55#) Jumping LungesRead More

Open Gym 1pm-2pm HAPPY NEW YEAR! “Febreeze” 30-20-10: Pull-ups Calorie Bike Directly into… 30-20-10: Strict Press (75/55#) Jumping Lunges  Read More

“Final Countdown” 3 Rounds: 20 Calorie Row 16 Thrusters (115/80#) 20 Calorie Bike 17 Toes-to-BarRead More

“Ring It In” 10 Ring Muscle-ups 100 Double-unders 20 Squat Snatch (135/95#) 100 Double-unders 10 Ring Muscle-upsRead More

BRING A FRIEND DAY! “Deck of Cards” Spades: Kettlebell Swings (53/35#) Clubs: Goblet Squats (53/35#) Hearts: Ab-mat Sit-ups Diamonds: Burpees Aces: Walking LungesRead More

“Tri Sprint Intervals” 5 Rounds of 4:00 on / 4:00 off: 30/20 Calorie Row 30/20 Calorie Bike AMRAP 10m Shuttles in remaining timeRead More

“Love Boat” 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Directly into… 3 Rounds of “DT” 12 Deadlifts (155/105#) 9 Hang Power Cleans 6 Jerks Directly into… 1,000 RowRead More