***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

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** ***BEGINNER’S CLASS STARTS TODAY @ 6:30 PM!*** PULL UPS 15 minutes 4 x 6 WtD Pullups Building “BOLT EXTRACTION” 6 Rounds For Time 4 Power Clean (185/135) 8 CtB Pullups 50 DoubleundersRead More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** OPEN GYM 1-2 PMRead More

HAPPY NEW YEAR!!! ***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** 9 AM CLASS TODAY ONLY! “NEW YEAR NEW REAR“ For Time Buy in  800m Run  5 Rounds 25 Wallballs (20/14) 15 Cal Airbike / 20 Cal Row  24 Weighted Walking lunges 45/25 plate 15 Cal Airbike / 20 Cal Row  Buy out ...Read More

***NEW YEAR’S EVE SCHEDULE*** New Years Eve Friday, Dec 31st:5:30am, 6:30am, 9:30am & 12pm ClassClosed the remainder of the day New Years Day Saturday, Jan 1st:9am Class ONLY ***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** POWER SNATCH EMOM x 12 1 Power Snatch + 1 Hang Snatch + 1 OHS “EARTHQUAKE RATED” 12...Read More

***NEW YEAR’S EVE SCHEDULE*** New Years Eve Friday, Dec 31st:5:30am, 6:30am, 9:30am & 12pm ClassClosed the remainder of the day New Years Day Saturday, Jan 1st:9am Class ONLY ***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** FRONT SQUAT 15 minutes 4 x 8 rest as needed “HAIR CLIP” For Quality 5 minutes 10 sec...Read More

***NEW YEAR’S EVE SCHEDULE*** New Years Eve Friday, Dec 31st:5:30am, 6:30am, 9:30am & 12pm ClassClosed the remainder of the day New Years Day Saturday, Jan 1st:9am Class ONLY ***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** “TOUGH SLEDDING” For Time 50-40-30-20-10 • Abmat Situps • American KbS (53/35) • Doubleunders x 2 ACCESSORY 4...Read More

***NEW YEAR’S EVE SCHEDULE*** New Years Eve Friday, Dec 31st:5:30am, 6:30am, 9:30am & 12pm ClassClosed the remainder of the day New Years Day Saturday, Jan 1st:9am Class ONLY ***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** PRESS 15 minutes 4 x 8 rest as needed “HIGH CHAIR” For Effort & Quality 8-12 Strict Chinup...Read More