WOD: 100 Double-Unders, 50 Sit-Ups, 25 Burpees 80 Double-Unders, 40 Sit-Ups, 20 Burpees 60 Double-Unders, 30 Sit-Ups, 15 Burpees 40 Double-Unders, 20 Sit-Ups, 10 Burpees 20 Double-Unders, 10 Sit-Ups, 5 BurpeesRead More

“Weightlifting Wednesday” Teams of 3: AMRAP 7: Back Squat 50 Reps (135/95) 50 Reps (185/135) Max Reps (225/155) -3 Minute Rest- AMRAP 7: Push Press 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7: Hang Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135)Read More

WOD: 50 Calorie Row 40 Deadlifts (135/95) 30 Box Jumps (24″/20″) 20 Front Squats (135/95) directly into 3 Rounds of: 15 Wall Balls, (20/14)Rx (30/20)Rx+ 50 Double Unders 15 Wall Balls, (20/14)Rx (30/20)Rx+ 2 minutes rest between roundsRead More

WOD: “Open 13.4” Climbing Ladder for 7 Minutes 3 Clean and Jerks, 3 Toes to Bar 6 Clean and Jerks, 6 Toes to Bar 9 Clean and Jerks, 9 Toes to Bar 12 Clean and Jerks, 12 Toes to Bar Rx – 135 / 95 Strength: 3×5 Front Squat  Read More

Congrats Casey and Kim!!! Gym closed.Read More

Congrats Osas and Micah!!! Leah Esosa Imade born 2/5/16 7lbs 8oz 20in. No Core Class today. No open gym Super Bowl Sunday. WOD: “Nate” AMRAP 20: 2 Ring Muscle-Ups(mod: burpee pull ups) 4 Handstand Pushups(mod: push ups) 8 Kettlebell Swings (70/55) Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations...Read More

1. Clean 1RM Clean 2. Conditioning ARMAP 15: 5 Power Cleans,(135/95)Rx (155/105)Rx+ 10 Box Jumps, 24/20″ 15 Wallballs, 20/14Read More

We don’t have a date set yet, but Tulsa Runner will be in the gym selling Metcon 2s. They are waiting for new inventory to arrive. So it should be soon. Class WOD: In 3:00, 45/30 Calorie Assault Bike Time remaining: Max Sit Ups Rest 3:00 In 3:00, 45/30 Calorie Assault Bike Time remaining: Max...Read More

2. Barbell Complex Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS 3. Conditioning ARMAP 10: 10 OHS, 95/65 10 TTBRead More