Skill: 16 min. EMOM Odd) 30 sec. Ring Push Up Hold Even) 4-8 Strict Toes to Bar 10-20 Hollow Rocks WOD: 5 RFT – 30 Double Unders – 5 Deadlift (225/135) – 10 CTB – 15 Sit Ups ***No classes this weekend. Come out to the UMAC and support our athletes competing at KO in...Read More

Strength: 4 x 6 Pendlay Rows 4 x 20 Second Dip Holds WOD: Teams of 2: – 100 KBS (53/35) – 2 Rope Climbs or wall climbs – 75 Wall Balls (20/14) – 4 Rope Climbs – 50 HSPU – 8 Rope Climbs – 25 Box Jumps (36/30) – 10 Rope Climbs ***No classes this...Read More

Strength: 20 min. to find 1RM Power Clean WOD: WOD: 15 min. AMRAP – 8 Hang Power Clean (135/95) – 8 TTB – 8 HR Push Ups ***No classes this weekend. Come out to the UMAC and support our athletes competing at KO in the OK!!Read More

Strength: Back Squat 20-1-15-1-10-1-5-1 (60%)(80%)(65%)(85%)(70%)(90%)(75%)(95%) WOD: 9 Min. Cap 15-12-9 – STO (155/105) – Burpees Over the Bar **After Each Round 10 Split Jumps (10 on each leg) ***No classes this weekend. Come out to the UMAC and support our athletes competing at KO in the OK!!Read More

WOD: “McGhee” 30 min. AMRAP – 5 Deadlifts (275/185) – 13 Push Ups – 9 Box Jumps (24/20)Read More

Strength: Split Jerk *Work up to a heavy double WOD: “Elizabeth” 21-15-9 – Squat Cleans (135/95) – Ring Dips New Years Hours: Wednesday, December 31st – 5:30am, 6:30am, 9:30am & 12:00pm Thursday, January 1st – Closed Friday, January 2nd – 6:30am, 9:30am & 12:00pmRead More

Gym is closed. New Years Hours: Wednesday, December 31st – 5:30am, 6:30am, 9:30am & 12:00pm Thursday, January 1st – Closed Friday, January 2nd – 6:30am, 9:30am & 12:00pmRead More

Team WOD: Teams of Two Each team member will complete 10 rounds of the following: 8 Wall Balls (20#/14#) 2 Bar Muscle Ups (Wall Walks) 6 Squat Cleans (75#/53#) While one team member is completing a round, the second is hanging from the bar. Each time that team member comes off the bar, each must...Read More

Strength: Power Snatch+Overhead Squat 5×1+2 WOD: Buy In: 100 Double Unders 10-8-6-4-2 – Kettlebell Swings (70/53) 20-16-12-8-4 – HR Push Ups Buy Out: 40 Burpees New Years Hours: Wednesday, December 31st – 5:30am, 6:30am, 9:30am & 12:00pm Thursday, January 1st – Closed Friday, January 2nd – 6:30am, 9:30am & 12:00pmRead More

Strength: Back Squat 4×4 WOD:  15 min. running clock: 5 Rounds – 5 Deadlifts (225/155) – 10 Air Squats – 15 Pull Ups then – Max Effort Clean and Jerks (135/95) *score is number of clean and jerks. New Years Hours: Wednesday, December 31st – 5:30am, 6:30am, 9:30am & 12:00pm Thursday, January 1st – Friday,...Read More