***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** “DEMOTED” For Total Reps 2 min AMRAP 15 Power Clean (115/85) AMRAP Burpee Box Jump Overs (24/20) Rest 1:00 x 6 Rounds start on: 0:00, 3:00, 6:00, 9:00, 12:00 & 15:00 ACCESSORY 5 Sets For Quality 20 sec Russian Twists 20 sec Tuck Ups 20...Read More

OPEN GYM 1-2 PMRead More

MERRY CHRISTMAS! CLOSED FOR THE DAYRead More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** Holidays Hours Today: 5:30a 6:30a 9:30a 12pm Closed Remainder of Day  Christmas Day CLOSED! “12 DAYS OF CHRISTMAS” For Time 100m run 2 Burpees 3 Handstand Pushups 4 Jumping Lunges 5 Chest to Bar Pullups 6 Thrusters (75/55) 7 Power Cleans (75/55) 8 Deadlift (75/55)...Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** Holidays Hours this week: Christmas Eve Classes 5:30a 6:30a 9:30a 12pm Closed Remainder of Day Christmas Day CLOSED! POWER CLEAN EMOM x 10 1 Power Clean + 1 Hang Clean ASSESS KETTLEBELL OR 10 min AMRAP 4-8-12-16-20…etc. • Kb Snatch (53/35) • Burpees over KB...Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** Holidays Hours this week: Christmas Eve Classes 5:30a 6:30a 9:30a 12pm Closed Remainder of Day Christmas Day CLOSED! “SPILLED INK” For 2 Scores 3 minutes 10/8 Cal Row or Bike 10 Box Jumps (24/20) Rest 1:30 3 minutes 35 Doubleunders 15 Abmat Situps Rest 1:30...Read More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** FRONT SQUAT 20 minutes 4, 3, 2, 1 Building “LEGNOG 2.0” For Time 21-18-15-12-9-6-3 • Front Squats (95/65) 200m Run EXTRA CREDIT Bodybuilding 4 Sets 10 Clamshells ea/s 12 Db Hamstring Curls 12 Glute BridgesRead More

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** “BOOK MARK” 4 Rounds For Quality 2 TGU R 8 Kb Push Press R 12 Suitcase DL R 2 TGU L 8 Kb Push Press L 12 Suitcase DL L 15 Pushups Rest 1:00 ACCESSORY 15 minutes 1:00 Squat Hold 5 Wall Squats 3333...Read More

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

***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!*** “HAGGLING” For 2 Scores — In Partners 8 min AMRAP 10 Cal Row 15 Russian KbS (70/53) rest 1:00 8 min AMRAP 6 Elevated Ring Rows 8 Burpees 10 Box Jump Overs (24/20) rest 1:00 x 2 In partners, you-go-I-go, entire rounds EXTRA CREDIT...Read More