***WOD OF LOVE VALENTINE’S WORKOUT SATURDAY, FEB. 12TH! BRING YOUR SPOUSE, FRIEND, OR GYM BUDDY!*** ***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** SIGN UP HERE! DEADLIFT Every 2:00 x 6 3 Reps building “ORANGE CRUSH” For Time 28-21-15-9 • Russian KbS (70/53) 50m Suitcase Carry EXTRA CREDIT Mobility 4:00 Jog/Bike 4:00 Couch Stretch ea/s...Read More

***WOD OF LOVE VALENTINE’S WORKOUT SATURDAY, FEB. 12TH! BRING YOUR SPOUSE, FRIEND, OR GYM BUDDY!*** ***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** SIGN UP HERE! “CHARCOAL GRILL” For Time – 30 min CAP Buy in 125/100 Cal Bike into 10 rounds 8 Pullups 5 Burpees 3 Box Jumps (30/24) EXTRA CREDIT U/L Endurance 4...Read More

***WOD OF LOVE VALENTINE’S WORKOUT SATURDAY, FEB. 12TH! BRING YOUR SPOUSE, FRIEND, OR GYM BUDDY!*** ***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** PRESS 15 MINUTES 4 x 7 BUILDING “CURLING IRON” 5 Rounds 10 GHD Situps 10 Push Press (95/65) 10 Rear Step Lunge (95/65) EXTRA CREDIT Durability 5 Rounds 5 Jefferson Curls 10...Read More

KO IN THE OK AT THE UMAC! ***NO OPEN GYM TODAY***Read More

***KO IN THE OK STARTS TODAY!*** NO CLASSES! AT HOME WOD “COOPER” 10 Rounds for Time 10 Burpees 10 Air Squats 10 Push-Ups 10 Sit-Ups Time Cap: 30 minutesRead More

KO IN THE OK IS THIS WEEKEND! ***GYM WILL BE CLOSED THIS SAT. & SUN, JAN. 29TH & 30TH!******BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!******2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** “DAY OWL” On 5 minute mark x 5 20 Shuttle Runs  16 Russian KBS 70/55 50 Doubleunders EXTRA CREDIT 4:00 Jog/Row 3:00-4:00 Lat...Read More

KO IN THE OK IS THIS WEEKEND! ***GYM WILL BE CLOSED THIS SAT. & SUN, JAN. 29TH & 30TH!******BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!******2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** “KARENPLUS“ For 2 Scores For Time 150 Wallballs (20/14) Rest until 15:00 For Time 2k Row ACCESSORY 5 Rounds For Quality 30 sec...Read More

KO IN THE OK IS THIS WEEKEND! ***GYM WILL BE CLOSED THIS SAT. & SUN, JAN. 29TH & 30TH!******BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!******2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** “PATCHWORK” 16 min AMRAP 25m HS Walk 2 Rounds 10 SA Db Push Press (50/35) 8 Bodybuilders 6 Toes to Bar SHOULDER PREHAB...Read More

KO IN THE OK IS THIS WEEKEND! ***GYM WILL BE CLOSED THIS SAT. & SUN, JAN. 29TH & 30TH!******BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!******2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** ASSESS PULL UP OR 15 minutes 3 x AMRAP WtD Pullups 10% of BW  hung rest as needed “SPICE CAKE” 12 min CAP...Read More

***KO IN THE OK IS THIS WEEKEND! GYM WILL BE CLOSED SATURDAY & SUNDAY, JAN 29TH & 30TH!******BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!******2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** BULGARIAN SPLIT SQUAT 15 minutes 4 x 6 ea/s Building “DOUBLE STITCH” 4 Sets for Weight & Effort 5 Back Squats heavy 15/12 Cal...Read More