Click this link to register for the 2026 CrossFit Games Open! Conditioning: Monster Games Qualifier WOD “Hollow Victory” 10-8-6-4-2 reps of: Front squats* (135/93) *20′ barbell front rack walking lunge after every front squat set For time †Levels: Intermediate/70+ Advanced: (115/78) front squats and barbell walking lunges Beginner/70+ Scaled: (95/63) front...Read More
Iron Club (Thursday at 5:00pm) cancelled this week. Click this link to register for the 2026 CrossFit Games Open! Conditioning: Partner WOD, equal work 400m Run (2 x 200m) 40 Box jumps (24/20″) 10 Devil presses (2 x 50/35) 5 Rounds for time (30:00 cap) †Levels: Intermediate/70+ Advanced: same reps, (20/16″) box,...Read More
Click this link to register for the 2026 CrossFit Games Open! Conditioning†: Partner WOD* 3000m Bike 28 Alternating dumbbell snatches (75/50) 26 Pull-ups …rest 2:00, then… 1000m Row 24 Double dumbbell hang power clean and jerks (2 × 50/35) 22 Burpees over dumbbells …rest 2:00, then… 20 Shuttle runs (25-ft...Read More
Happy 50th Birthday (tomorrow) to the “White Ape” Coach Jimmy! Click this link to register for the 2026 CrossFit Games Open! Conditioning: “Ape Strong Since ’76” Partner WOD, equal work 50 Deadlifts (275/183) …Rest 2:00 and then… 100-ft Handstand walk 22 Bar muscle-ups 76 Power cleans (155/103) 50 Bar-facing burpees …Rest 2:00 and then…...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
