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

WOD: 9 min AMRAP – 11 Box Jumps – 11 Push Ups Please join us for our “KannonBall” WOD fundraiser as we work to bring awareness to Lennox Gastaut Syndrome- a severe form of epilepsy and show support to a local Little Boy living with LGS.  We will start our morning at 9am and run...Read More

You will either be a Zombie or living. If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them! – Run 800m – 20 Double Unders – 40 Air Squats –...Read More

Strength: Push Press 5×5 WOD: Buy In : 25 Burpees Then 3 Rounds 500m Row 14 Front Rack Lunges (135/95) Buy Out: 25 BurpeesRead More