“30 more days!”   30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m*   For Time   *Rx Masters 55+: KBS (53/35) Slammers (10/6) OHS (55/30) Run 400m     Post time to commentsRead More

Jana: “Danny, Coach said to get off that knee! Do it! Or I will roll this bar on you.”   MPCF Board WOD:   “300”   25 Pull-Ups 50 Deadlifts (135/95) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (55/35) 50 Thrusters (65/45) 25 Pull-Ups   For Time   Post time to comments Compare...Read More

 HEAD’S UP: This Thursday (only), June 13th, OPEN GYM IS CANCELLED. Sorry for the inconvenience.    “Gettin’ Busy” 10 Muscle Ups 20 Kettlebell Swings (55/35) 30 Knees-to-Elbows 40 Push-ups 50 Overhead Weighted Walking Lunges (35/25) 400m Run 30 Box Jumps (24/20″) 20 Chest-to-Bar Pull-ups 10 Overhead Squats (120/90)   For Time   Post time to...Read More

Head’s Up: Thursday, May 30th, Open Gym @ 5:30pm is CANCELLED. Sorry for any inconvenience!     “Fittest in OK Chipper WOD” 600m Run 40 Chest-to-Bar Pull-Ups 30 Pistols (Alternating Legs) 20 Shoulder to Overhead (145/93) 10 Deadlifts (285/183) 100m Sprint For Time   Post Time to CommentsRead More