Strength: Front Squat 5×3 WOD: 12 min. AMRAP – 9 KBS (55/35) – 6 Slam Balls (20/15) – 3 CTB Pull Ups   ***Congrats to Terri for recently completing the Detriot Free Press Talmer Bank Marathon and the Springfield Bass Pro Conservation Marathon in back to back weekends. Her husband John also completed the Springfield...Read More

WOD: 10 Rounds – 9 Burpees – 2 Clean and Jerks (165/105)Read More

Open Gym 1-2pmRead More

WOD: Max rounds in 3 min: – 3 Power Cleans (135/95) – 6 Push Ups – 9 Air Squats *5 cycles: 1 min. restRead More

Brody Wagner(Metro Christian) and Parker West(Glenpool) will both celebrate their Senior Night this Friday. Congrats to both on your excellent high school football career, being great students, and men of character.  Strength: 15 min. to work up to a heavy snatch. WOD: 4 RFT – 8 Push Press (135/95) – 25 Sit Ups – 4...Read More

Skill: 10 min. EMOM a) 10 Deficit Push Ups b) 15 Hollow Rocks WOD:15 min. Ascending Ladder 1 Squat Clean 1 M/U or Pull Up or Jumping Pull Up 2 2 etc… *Post your clean weight and reps in comments.Read More

Strength: Deadlift 5×3 WOD: Teams of 2: I go you go. For 20 minutes: – 5 Handstand Pushups – 5 Toes to Bar – 5 Box Jumps (24/20) – Run or row 400m  and tag your partner inRead More

Strength: 8 min. EMOM A) 20 D/U 1 M/U” (Scaled 3 dips) B) 25 sec Handstand Hold WOD: ” Elizabeth meet Fran” 21-15-9 – Power Clean (95/65) – Thruster – Ring Dips – Pull UpsRead More

Strength: Front Squat 4×8 WOD: 15 min. AMRAP – 10 KBS (70/53) – 10 Burpees – 10 Push Jerks (135/95)Read More

Congrats Emily and Ryan on your Engagement!!! Open Gym 1-2pm.Read More