2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Conditioning 1: Every 3 minutes on the minute for 12 minutes perform: 300m Run 10 Med-Ball Squat Cleans (20/14) 3 Strict Pull-ups*   Conditioning 2: 18-15-12-9-6 rep rounds of: Calories Rowed Hang Power Clean...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Strength WOD: Perform the following for quality (20 minute cap): Thruster Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: Run 300m 5 pull-ups 10 Hand-release Push-ups 15 Squats   …rest 5 minutes, then… Partner up, and complete as many rounds...Read More

2017 CrossFit Judges course is now open! Click HERE   Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50 Wall-Ball Shots (20/14) @ (10/9′) 50 Burpees 50 Double Unders   For Time Compare to Monday,...Read More

Jacket order getting placed Wednesday morning. Make sure your orders are in. 2017 CrossFit Judges course is now open! Click HERE   Skill: Tripod Hold 2 x 1:00* Headstand Hold 2 x 1:00* Handstand Hold 2 x 30 seconds* Backward roll to Candlestick 10 reps Candlestick to Tuck up Handstand 10 reps   *30 seconds...Read More

Handstand workshop with Becca Gutstadt 2017 CrossFit Judges course is now open! Click HERE   Row Skill: Row’d Royalty WODs 17.2 A&B Row 2000m   For Time 17.2 A: First 1000m time 17.2 B: Total time Don’t forget to post scores on the Row’d Royalty website!   Conditioning: 5 Strict Handstand Push-ups 7 Front Squats...Read More

Don’t forget to sign up for the Handstand 101 for Saturday, 1400-1600, at the Yoga Room in Tulsa. Cost is $25.   Strength & Conditioning: Partner WOD Every minute on the minute perform one round of: 2 Squat Clean* 4 Burpees-Over-Bar   …Upon failure to complete within designated minute; rest one minute, then perform one...Read More

Don’t forget to sign up for the Handstand 101 for Saturday, 1400-1600, at the Yoga Room in Tulsa. Cost is $25.   Conditioning: 20/15 Calories Rowed* 16 High-Low’s* 12 Kettlebell Swings (72/53) 8 Power Snatches (95/63)   4 rounds for time *Males row 20 calories, females row 15. High-Lows start in the high plank. Lower...Read More

0900 day after Christmas class!   Conditioning: Run 200m 10 Alternating Kettlebell Snatches (53/35) 20 Alternating Overhead Walking Lunges (45/35) 10 Toes-2-Bar   4 rounds for time   Strength: 3-person team Clean & Jerk Ladder 9 reps @ (135/83) 9 reps @ (155/93) 9 reps @ (175/103) 9 reps @ (195/113) 9 reps @ (205/123)...Read More

KO in the OK is going on this weekend at the UMAC located near 71st and Mingo. Come out to support our team “Honey Pepper Bacon”.  If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site,...Read More