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

***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?!*** “LEARNING TO FALL” For Time 40 Pushups 40 Wallballs (20/14) 100 Doubleunders 30 Pushups 30 Wallballs 100 Doubleunders 20 Pushups 20 Wallballs 100 Doubleunders BB ACCESSORY 10 min For Quality 8...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?!*** POWER CLEAN EMOM x 10 1 Power Clean + 1 Hang Power Clean “PRINCESS CUT” 15 min AMRAP Buy-in 1k Row AMRAP 8 Deadlift (205/145) 6 Tuckups 12 Hollow Rocks EXTRA...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?!*** “SUSPENSION BRIDGE” For Total Reps 2 min AMRAP 8 Front Squats building 12 Elevated Ring Rows AMRAP Air Squat Rest 2:00 x 5 ACCESSORY 4 Sets For Quality 5 Jefferson Curl...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?!*** RINGS 15 minutes 5 x 3 WtD Ring Dips @heaviest weight from 1/7 “HOLD THE LINE” 6 Rounds 4 Strict Toes To Bar 8 Box Jumps (30/24) AMRAP Strict HSPU Rest...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?!*** OH SQUATS 15 minutes Build to a Heavy 3 Reps “NANCY” 5 Rounds 400m Run 15 OH Squats (95/65) EXTRA CREDIT Mobility 3:00 Jog/Bike 3:00 Pigeon ea/s 3:00 Calf Smash ea/s...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?!*** PULLUP 15 minutes 5 x 2 WtD Pullups Rest as needed “CREVICE TRAVERSING“ 12 min AMRAP 5-10-15-20-25 … etc • Russian KbS (70/53) • Pullups EXTRA CREDIT Durability 3 Sets For...Read More