No classes this Saturday or Sunday. Come out to the UMAC and cheer on the athletes competing at KO in the OK. Friday morning we will begin moving equipment over and setting up the rig. Please let me know if you are interested in helping. The more the merrier. Class WOD: 5:00 – Burpee Box Jump...Read More
Congrats to our new Athlete of the month, Zanah A.!!! Click here to read her Success Story. Zanah was an easy choice as the athlete of the month to start off the new year. She’s an incredible girl with amazing heart and determination. She comes in every day with a will to succeed. She knows...Read More
Name: Zanah Alterkawi Age: 16 Occupation: Student When did you first start CrossFitting? About a year ago. Tell us about your sports & fitness background. I’ve always been active, whether it was just walking around La Fortune park or running the stadium, but cardio has never ever been my thing. How did you first get...Read More
New Years Eve Schedule: Friday, January 1 (New Years Day) – 9am & 10am Class Only 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120 / 90) 10 Muscle-upsRead More
New Years Eve Schedule: Thursday, December 31 (New Years Eve) – 6:30pm – Class Cancelled Friday, January 1 (New Years Day) – 9am & 10am Class Only Class WOD: 10 Rounds: First Minute – 15 Calorie Row Second Minute – 10 Jerks, 115/75 Post Scores to Comments. 2016 OPEN ATHLETES 1. Conditioning EMOMx20 Odd: 20/16...Read More
New Years Eve Schedule: – Thursday, December 31 (New Years Eve) – 5:30am, 6:30am, 9:30am, and 12pm classes only. – Friday, January 1 (New Years Day) – 9am & 10am Class Only Class WOD: Strength: 15 minutes to build to a 3 Position Clean Build to a Heavy Set High Hang, Knee, Floor WOD: With...Read More
New Years Eve Schedule: Thursday, December 31 (New Years Eve) – 6:30pm – Class Cancelled Friday, January 1 (New Years Day) – 9am & 10am Class Only Class WOD: AMRAP 12: 10 Burpees 25 Double-Unders 2016 OPEN ATHLETES 1. Conditioning AMRAP 12: 10 Burpees 25 DU 2. Gymnastics Skills 10 Sets of 10 unbroken Kipping...Read More
New Years Eve Schedule: Thursday, December 31 (New Years Eve) – 6:30pm – Class Cancelled Friday, January 1 (New Years Day) – 9am & 10am Class Only Class WOD: 30 Snatches 30 Clean and Jerks 30 Thrusters Rx Weights – 95 / 65 Post Times to Comments. 2016 OPEN ATHLETES 1. Conditioning For time: 30...Read More
Open Gym 1-2pm WOD: On the Minute for 10 Minutes: 3 Back Squats Cashout 40 – 30 – 20 Wallball Shots (20/14) 400 Meter Run or Row after each round Post Loads and Times to Comments Read More
