Click this link to register for the 2026 CrossFit Games Open!   Conditioning: Partner WOD, equal work required 20 Overhead squats (155/103) 40 Box jumps (24/20″) 20 GHD Sit-ups 80 Crossover single-unders   5 Rounds for time †Levels: Intermediate/70+ Advanced: 18 OHS (135/93), 36 box jumps (20/16″), 18 GHDs, 60 crossover single-unders Beginner/70+ Scaled: 16...Read More

Click this link to register for the: 2026 CrossFit Games Open!   Fitness Race Prep/Endurance†: 750m Row 50 High-low planks 750m Ski 300-ft Farmers carry (2 x 70/53) 1500m Bike 300-ft Burpee broad jumps 750m Row 300-ft Sandbag lunges (75/50) 750m Ski 50 Wall-ball shots (20/14) @ (10/9′)   For time (40:00 cap) †Levels: Intermediate/70+...Read More

Congratulations to “MP Vintage 246” on their 18th-place finish in the Gold Division at KO in the OK! Conditioning: As many rounds and reps as possible in 24-minutes of: 4-8-12-16-20… Calories rowed or skied Line-facing burpees Alternating dumbbell snatches (50/35)   For score †Levels: Intermediate/70+ Advanced: Same reps as advanced, (40/30) dumbbell Beginner/70+ Scaled: 2-4-6-8-10…rep...Read More

Conditioning: “Four Ways to Die” Death by Kettlebell Swings (72/53) 2 on minute 1, 4 on minute 2, 6 on minute 3, and so on…   …Rest 2 minutes… Death by Box Jump Overs (30/24”) 2 on minute 1, 4 on minute 2, 6 on minute 3, and so on…   …Rest 2 minutes… Death...Read More

Come to the UMAC to cheer on the “MP Vintage 246” team at KO in the OK 12 today and tomorrow!   Conditioning: Partner WOD 25 Strict pull-ups 80* Calories rowed 50 Devil presses (2 x 50/35) 80 Calories skied 75 Toes to bar 80 Calories biked 100m Front rack lunges (2 x 50/35)  ...Read More

Endurance: Every 12 minutes complete: 50/40 Calories rowed 25 Burpee box jump overs (24/20″) 600m run OR 750m Ski OR 1800m bike   3 Sets for time, each set †Levels: Intermediate/70+ Advanced: 40/32 Cal row, 20 burpee box jump overs (20/16″), 500m run OR 650m ski OR 1500m bike Beginner/70+ Scaled: 32/24 Cal row, 16...Read More

  Conditioning†: Partner WOD 10 rounds of (alternate exercises): 1 Squat clean (205/133) 50-ft Handstand walk 10 Calories biked   …Rest 3:00, then…   6 rounds of (equal work each movement): 50 Double unders 10 Bar-facing burpees   For time †Levels: Intermediate/70+ Advanced: (165/108), 25-ft HS walk or 3 Wall-walks, 8 cal bike, 30 Double...Read More

Classes today are: 0900 and 1200 only. Regular schedule resumes tomorrow, Saturday. “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 30 Double-unders 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (11/10’) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols...Read More

  Only 0530, 0845, and 1200 classes today. No evening class. The gym is closed tomorrow for New Year’s Day. Classes on January 2 are: 0900 and 1200 only.   Conditioning: Partner WOD* “’ Twas December 2025” 6 minutes of max calories row/bike/ski*   …then… Complete as many reps as possible in 3 minutes* of:...Read More

Classes this week are regular through Wednesday’s noon class, then no night class. The gym is closed on Thursday, January 1. Friday classes will be 0900 and 1200 only.   Conditioning: Partner WOD, equal work On a 4:00 work/1:00 rest clock, rotate through the following stations: Calories skied Sled push* (445/335) Burpee broad jumps* Calories...Read More