Steve was highlighted on Tulsa’s Fox 23! Ape Strong! Join us this Friday, Oct 28th for a FREE trial class! No experience needed! Endurance: Row 1000m (easy) …directly into… 10 rounds of: 100m row at 85-90% effort 300m row at 35-40% effort For quality pace control Post results and experiences to...Read More
Join us this Friday, Oct 28th for a FREE trial class! No experience needed! Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thrusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row For time (12:00 cap) *all lifts are same load (75/53) Compare to Wednesday,...Read More
No 1730 class today. Sorry for any inconvenience. We will also have no class on Saturday, Oct 22nd as MPCF is hosting Festivus Games! Come on out and support all the athletes! Conditioning: 21/16 Calories row 15 Chest-to-bar pull-ups 9 Strict handstand push-ups Rest 4:00 4 Rounds for total time (30:00 cap) ...Read More
No 1730 class tomorrow, Friday. Sorry for any inconvenience. No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games! Come on out and support all the athletes! Open Gym 1200-1330 Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing. All other members may...Read More
No 1730 class this Friday. Sorry for any inconvenience. No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games! Come on out and support all the athletes! Conditioning: Festivus Games Fall 2022 WOD 4 “Quad Killa” With a partner, perform max calories on the Assault bike in 4:00 …rest 5:00, then…...Read More
No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games! Come on out and support all the athletes! Endurance: As many rounds and reps as possible in 15 minutes of the following: 500m Ski/row* 50 Double-unders 10 D-ball cleans(100/70) 25/20 Calories biked 50 Double-unders 10 D-ball cleans (100/70) For score *Athlete...Read More
No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games! Come on out and support all the athletes! Conditioning: Festivus Games 2022 WOD 1 “Slow Down, I Need to Catch My Breath!” Partner WOD, partners alternate exercises As many rounds and reps as possible in 12 minutes of the following: 20...Read More
Conditioning: Buy-in: 500m Row For time …rest 4-minutes, then… 12 Burpees-over-bar 6 Thrusters (135/93) Rest 1:00 3 rounds for time …rest 4-minutes, then… Sell-out: 1000m Bike For time Strength: Deadlift 10-rep max For load Post results and experience to commentsRead More
Join us today, Oct 14th at any class for a FREE drop in! No experience needed! Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63) 5 rounds for time Compare to Monday, 19 July 2021 Post results and experiences to commentsRead More
