***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!******BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!******2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** BACKSQUAT 15 minutes 4 x 5 Rest as needed “GHOSTING” 16 min AMRAP 6 CtB Pullups 100m Shuttle 12 Front Squats (115/85) 100m Shuttle EXTRA CREDIT Rings 4 Sets 5 WtD...Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!******BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!******2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** “BUCKO” For 2 Scores 3 minutes • Cal Bike/Row rest 2:00 3 minutes 30 Doubleunders 6 Burpee to 6″ Target rest 2:00 x 3 PREHAB ACCESSORY For Quality 30 Mountain Climbers...Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!******BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!******2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** “LIONESS” 6 Rounds For Time 8 Box Jump Overs (30/24) 12 GHD Situps 24 Db Snatches (50/35) LOWER ACCESSORY 4 Sets For Quality 10 Clamshells ea/s 10 Skiers 5 Petersen Stepups...Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** ***BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!*** ***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** PULLUPS 10 minutes WtD Pullups 4 x 4 Building Go every 2:30 STAIR RAILING 15 min AMRAP 25m Handstand Walk 2 Rope Climb 16 Pistols EXTRA CREDIT Durability 15...Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** ***BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!*** ***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** OPEN GYM 1-2 PMRead More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** ***BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!*** ***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** “LAMBO” 15 min AMRAP 15 Wallballs (20/14) 15 Bodybuilders SHOULDER ACCESSORY 4 sets For Quality 20 Barbell Rows squeeze AMRAP Banded Curls Rest as neededRead More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** ***BEGINNER’S CLASS MON, WED, THURS @ 6:30 PM!*** RINGS 15 minutes Accumulate 4-6 Sets 5 WtD Ring Dips “JACKED IN” 17 min AMRAP 60/40 cal Row in remaining 8 Ring Dips 16 SA Db Push Press (50/35) 12 Tuckups EXTRA CREDIT Durability 4 Sets For...Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** ***BEGINNER’S CLASS MON, WED, THURS @ 6:30 PM!*** DEADLIFT Every 90 sec x 8 2 Reps “HELEN” 3 Rounds For Time 400m Run 21 American KbS (53/35) 12 Pullups EXTRA CEDIT Mobility 3:00 Jog/Bike 3:00 Lat Smash ea/s 3:00 Quad Smash ea/s x 2-3Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** ***BEGINNER’S CLASS STARTS TODAY @ 6:30 PM!*** “BENNY BOY” For 2 Scores 12 min AMRAP 15 Medball Cleans (20/14) 12 Burpee Box Jumps (24/20) 9 GHD Situps Rest 3:00 x 2 SHOULDER ACCESSORY 3 Sets For Quality 10 Prisoner Rotations 10 Banded Ext. Rotations ea/s...Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** ***BEGINNER’S CLASS MON, WED, THURS @ 6:30 PM!*** “SLIPS” 20 minutes Rotate Between in any order 1)  10 Front to Back Scales 2)  15s L-Sit 3)  15s Free Handstand 4)  30 sec Plank 5)  30 sec Standing Straddle “MINING TOWN” 4 Rounds 5 WtD Pistols...Read More