Be sure to sign up today for Saturday heat times. We will be performing the Events 5.1 B&C for 2017 Fittest in the OK online qualifier.   Conditioning: “I Won’t Give Up” 45 Sit-ups 200m Sprint 35 Box Jumps (24/20″) 200m Sprint 25 Pull-ups 200m Sprint 35 Grasshoppers 200m Sprint 45 Double Unders 200m Sprint...Read More

  Strength: Fittest in the OK Online Qualifier week 1 Event 5.1A 10-rep max Overhead Squat (5:00 cap)   Conditioning: “Two Ladies and a Dude” 2 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 3 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 4 rounds of “Rooster”: 10 Burpees...Read More

  Conditioning 1: “Fast” 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Handstand Push-ups   4 rounds for time (10:00 cap)   Strength: Front Squats 1-rep max Compare to Wednesday, 15 June 2016   Conditioning 2: Partner WOD* “Furious” 100m Sprint 5 Burpees 3 Chest-2-Bar Pull-ups   8 rounds for time...Read More

Busy “Black Friday” WOD!   Conditioning 1: Partner WOD* Complete as many rounds and reps as possible in 7 minutes of: 3 Pull-ups 6 Burpees 9 Toes-2- Bar 12 Calories Rowed 15 Double Unders   For Score *Alternating exercises throughout each round. Tag between exercises. Each round worth 45 points.   Strength: Pick one lift...Read More

Class is at 0900 only on Black Friday. Classes return to normal on Saturday.   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell...Read More

Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday.   Strength: Make-up a Lift 1-rep max For max load   …Or…   Pick any lift and perform: 5-5-5-5 @ 85% For...Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Friday, 24 June 2016 *Add one rep to each exercise each round. Partners alternate exercises.   Strength: Deadlift 7-rep max Goal here is to work up to...Read More

  Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 8 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups   For Score   …rest 5 minutes, then… Part 2: Complete as many rounds and reps as possible in 6 minutes of: 5...Read More

#flashback – Muffin Man 2 years ago, working on his pirate face!   Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 1000m row All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40...Read More

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. Happy Veteran’s Day. Please pray for all of our troops that...Read More