Come join us at our new location: 6024 S. Sheridan Rd. Skill Work: 10 Hollow rocks 10 Arch raises 20 Hollow/arch swings on bar 1:00 Rest   4 Sets   Conditioning: Every minute on the minute, for 20 minutes: 1- 0:30 D-ball cleans (100/80) 2- 0:30 Kettlebell goblet squats (53/35) 3- 0:30 Double unders 4-...Read More

Congratulations to team “Whey Too Old” at KO in the OK! Ape Strong! Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: As many rounds and reps as possible in 20min of: 500m Row 60 Single-unders 30 Alternating dumbbell snatches (50/35) 30 Double-unders 15 Burpees   For total score, each round worth...Read More

Conditioning: 3 Rounds of: 12/10 Calories biked 10 Double dumbbell push press (50/35) 10 Deadlifts (225/153) …Rest 5:00 then… 3 Rounds of: 15/12 Calories rowed 12 Double dumbbell box step overs (50/35) to (24/20″) 12 Power snatches (95/63)   For total time     Post results and experience to commentsRead More

Come join us at our new location: 6024 S. Sheridan Rd. This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that...Read More

Come join us at our new location: 6024 S. Sheridan Rd. Skill: 0:30 Chin over bar hold 0:30 Rest 10 Scapular pull-ups 0:30 Rest 10 Lat pull downs 0:30 Rest 3 Sets   Conditioning: As many rounds as possible in 12 minutes of: 1 Cluster* (135/93) 2 Bar muscle-ups (modify to 4 strict pull-ups and...Read More

New PR Bell!! I hope to hear it ring a LOT!! Come join us at our new temporary home, 6024 S. Sheridan Rd! This week’s class schedule: Monday – Wednesday are normal (0530,0630,0845,1200,1730) No classes Thursday 0900 class on Friday ONLY Saturday 0900 Conditioning: 25 Wall-ball shots (25/16)@(10/9’) 15 Power snatches (75/53) 15 Thrusters (75/53)...Read More

Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location. At-home Conditioning WOD: As...Read More

Conditioning: On a 12 minute clock, 100/80 Cal Row Max freestanding handstand*   Total score is row time minus handstand hold time *If performing freestanding handstand, subtract 100% from row time *If performing nose and chest to wall handstand progression, subtract 60% of time *If performing back to wall handstand progression, subtract 50% of time...Read More

Skill: 3-person team Row 6000m*   For Time *Each TM will row: 1000m, 500m, 250m, 250m   Conditioning: Complete as many rounds and reps as possible in 11-minutes of: 7 Perfect Push-ups 8 Kettlebell Swings (72/53) 9 GHD Sit-ups 10 Overhead Walking Lunges (50/35)     Post results and experiences to commentsRead More

  Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total Score   Strength: Clean 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%...Read More