Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!   Conditioning: 2 rounds of: 50′ Double dumbbell front rack walking lunges (2 x 50/35) 50 Double-unders 50′ Handstand walk 50 Double unders …Rest 5-minutes, then… 2 rounds of: 50′ Double dumbbell front rack walking lunges (2 x 50/35)...Read More

Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball)   3 rounds for time *Ball Cleans are squat cleans.   …rest 5-7 minutes, partner up and…....Read More

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!   Conditioning: “Bakin’ our Legs” Partner WOD, equal work required 400m Run 100-ft Double kettlebell front rack walking lunges (2 x 53/35) 4 Rope climbs 40 Calories bike (legs only) 30 Toes-to-bar 20 Handstand push-ups 10 Hang squat...Read More

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!   Endurance: 4 rounds of: 400m Run 40 Squats …then directly into… 3 rounds of: 300m Run 30 Push-ups …then directly into… 2 rounds of: 200m Run 20 Strict pull-ups   For time     Post results and...Read More

Join us TODAY for a FREE trial class! No experience required, we can modify anything!   Conditioning: Partner WOD, equal work required 100-80-60-40-30 Double unders 10-8-6-4-2 Wall walks 50ft Double dumbbell overhead walking lunge* (2 x 50/35)   2 Rounds for time *Partner group performs 50′ walking lunge (25′ each athlete) after each set of...Read More

Join us for a FREE trial class tomorrow, Saturday, Nov 5th! No experience required, we can modify everything!   Endurance: 1:00 Row sprint for calories 1:00 Low plank hold 1:00 Rest 1:00 Bike sprint for calories 1:00 Hollow hold 1:00 Rest 1:00 Ski sprint for calories 1:00 Handstand hold with back against wall 1:00 Rest...Read More

MP CrossFit thanks DJ Fre and Jessica Groden for helping make Festivus Games a success!  Join us for a FREE trial class Saturday, Nov 5th! No experience required, we can modify everything! Conditioning: “Hallo-WOD” Partner WOD, equal work required   10 Pull-ups 31 Wall ball shots (20/14)@(10/9) 10 Power snatches (95/63) 31 Kettlebell swings (53/35)...Read More

Thank you to all our Festivus volunteers!  Join us today, Oct 28th for a FREE trial class! No experience needed! Conditioning: 500m Ski 70 Single unders 35 Toes-2-bar 1000m Row 20 Alternating dumbbell snatches (50/35) 10 Strict handstand push-ups 2000m Bike 10 Strict pull-ups 20 Alternating dumbbell clean to overhead (50/35) 1000m Row 35 Sit-ups...Read More

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

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