To be your best in 2018, the work starts here! Classes today are only at 0630, 0900, and 1200.   Conditioning: “Dominating starts NOW!” Buy-in: 40/25 Calories Biked   …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5...Read More

2016 KO in the OK Team Gym closed Monday, Jan. 1, for New Years! Tuesday classes, Jan. 2, will ONLY be at 0900 and 1200.   Conditioning: 6-person team WOD* Assault on Synchronized Fran M1/F1 18 Cal. Biked 18 Sync Thrusters (75/55) 18 Sync Pull-ups 12 Cal. Biked 12 Sync Thrusters (75/55) 12 Sync Pull-ups...Read More

Gym closed Monday for New Years! Tuesday classes will ONLY be at 0900 and 1200.   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   2 rounds for time 20:00 Cap Compare to Tuesday,...Read More

Gym closed Monday for New Years! Tuesday classes will ONLY be at 0900 and 1200. Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female)* Part 1: 10 Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/35) 60 Wall-Ball Shots (20/14) @...Read More

Gym closed Monday for Christmas! Tuesday classes will ONLY be at 0900 and 1200.   Conditioning: Complete as many rounds and reps in 4 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps in 4 minutes of: 5 Strict Handstand Push-ups 10 Squats 15/10...Read More

Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups   5 rounds for time   Strength: Back Squats 1-rep max Compare to Wednesday, 21 June 2017   Flexibility/Mobility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00 Spine Smash – 2:00  ...Read More

  Bike Skill: 10 x 10 seconds all out, 60 seconds rest For max calories   Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders   …rest 3 minutes… Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups...Read More

Happy 80th birthday Gene! Conditioning: Partner WOD* “Mean Gene” 80 Calories Rowed 80 Push Press (95/63) 80 Pull-ups 80 Sit-up Slammers (12/8) @ 2m 80 Burpees 80 Deadlifts (185/123) 80 Calories Biked   For Time *Equal work. One at a time working.   Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 2:00 Pike Stretch –...Read More

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.  If you plan to attend the clinic, you can come to...Read More

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.   Conditioning: Partner WOD Complete as many rounds and reps as possible...Read More