Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Conditioning: Partner WOD, equal work 80-60-40-20 Double-unders 40-30-20-10 Double dumbbell push press (2 x50/35) 20-15-10-5 Box overs (30/24″) 10-8-6-4 Bar muscle-ups   For time (20:00 cap)   Strength: Start at 30% of clean and jerk, every 75 seconds, add +/- 5%:...Read More

Happy Birthday to Coach “White Ape” Jimmy! Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Conditioning: Partner WOD 12 Rounds♦ of: Partner 1: Ski 200m Partner 2: 1 Round of Cindy*   …Immediately into…   12 Rounds♦ of: Partner 1: Bike 500m Partner 2: 5 Strict handstand push-ups and...Read More

Conditioning: 21-15-9 Rep rounds of: Kettlebell swings (72/53) Plate-facing burpees Handstand push-ups GHD Sit-ups Overhead squats (95/63)   For time (30:00 cap)     Post results and experiences to commentsRead More

Conditioning: KO in the OK 2024 WOD 1: “Cork Screw Punch” 6-Person Team WOD* 150 Wall-ball shots (20/14)@(10’) 75 Burpees to pull-up bar 150 Pull-ups 75 Shoulder-to-overhead (115/83) Max calories rowed   For TWO scores (Total time for chipper AND max calories on rower) (18:00 cap) *Athletes may switch out on chipper/rower whenever they chose....Read More

  Conditioning: 500m Row 10 Handstand push-ups 10 Bar-facing burpees 10 Overhead squats (115/78)   5 rounds for time or score* (30:00 cap) *if cap it hit, athlete’s score is total of reps completed, row is worth 1 pt per 25m     Post results and experiences to commentsRead More

New Year’s week: 0900 class ONLY on Wednesday. The schedule will return to normal on Thursday.   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 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 GHD Sit-ups 6 Wall-Ball Shots (25/16)...Read More

New Year’s week: The night class on Tuesday will be canceled, and the 0900 class will be held ONLY on Wednesday. The schedule will return to normal on Thursday.   Conditioning: 10/8 Calories rowed 10 Kettlebell swings (53/35) 25-ft Overhead kettlebell lunges (right) 10/8 Calories biked 10 Kettlebell goblet squats 25-ft Overhead kettlebell lunges(left)  ...Read More

  Conditioning: “Seven Deadly Sins” 500m Row 200-ft D-ball carry (100/70) 500m Ski 20 Ring rows 50-ft Wall-ball overhead walking lunges (20/14) 20 Wall ball shots (20/14)@(10/9′) 50 Double-unders   3 Rounds for time (35:00 cap)     Post results and experiences to commentsRead More

Christmas week schedule: Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Strength & Conditioning: “Merry Liftmas” 10 Deadlifts (115/73)* 8 Hang power cleans 6 Front squats 4 Push jerks 2 Thrusters   5 rounds for time *Rx+ option: (135/93)     Post results and experiences to commentsRead More

Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 1200m Row...Read More