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

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

  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

  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

Classes next 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: KO in the OK 2026 “Built Not Born” WOD 6-person team WOD* As many rounds and reps as possible in 14-minutes of: Station 1,...Read More

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Conditioning: Partner WOD “Two Turtle Doves” 70 Calories row 60 Chest-to-bar pull-ups 50 GHD sit-ups 40 Power cleans (155/103) 50 Handstand push-ups 60 Sandbag squats (100/75) 70 Calories bike   For time   †Levels: Intermediate/70+ Advanced: 60-50-40-30-40-50-60 rep counts, pull-ups, (135/93)...Read More

Fitness Race Prep: Partner WOD, equal work, tag between exercises 1000m Ski 300-ft Burpee Broad Jumps 1000m Row 600-ft Farmer Carry (2 x 70/53) 3000m Bike 100 Wall ball shots (20/14) @ (10/9′)   For time (30:00 cap)     †Levels: Intermediate/70+ Advanced: 850m Ski, 250-ft burpee broad jumps, 850m Row, 500-ft FC (2 x...Read More

Endurance: Partner WOD, equal work (time) required 8:00 Ski for max calories 1:00 Rest 8:00 Bike for max calories 1:00 Rest 8:00 Row for max calories   For total score   Mobility: Video as class     Post results and experiences in the commentsRead More

Join us tonight for the Christmas party at 6:00 pm! Friends and family welcome!   Conditioning†: Partner WOD (equal work) 30 Calories skied 30 Knee-to-elbows 30 Calories biked 20 Bar muscle-ups 30 Calories rowed 30 Alternating dumbbell snatches (70/50)   2 rounds for time   †Levels: Intermediate/70+ Advanced: 26 on all calories, 26 K2E, 30...Read More