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

Baby Jo-Jo! Born April 30, 1980 Join us this Fri, Oct 14th at any class for a FREE drop in! No experience needed!   Conditioning: 300 Double-unders 2 Mile run 100 Toes to bar   For time, athlete may partition reps as desired (35:00 cap)     Post results and experiences to commentsRead More

Join us this Fri, Oct 14th at any class for a FREE drop in! No experience needed!   Conditioning: Partner WOD 4 Hang squat snatches (95/63) 8 Chest-to-bar pull-ups   6 Rounds, alternate full rounds   …Rest 2:00 then…   6 Squat snatches (135/93) 12 Handstand push-ups   4 Rounds, equal work   …Rest 2:00...Read More

Join us TODAY, Oct 8th, at 0900 for a FREE TRIAL class! No fitness experience required!   Conditioning: Hero WOD “Poitras” As many rounds and reps as possible in 31 minutes of the following: Buy-in: 42 calorie assault bike, then AMRAP in remaining time… 7 Strict pull-ups 4 Deadlifts (335/223) 18 Push-ups 400m Run*  ...Read More

Join us this Saturday, Oct 8th, at 0900 for a FREE TRIAL class! No fitness experience required!   Endurance: Partner WOD, partners alternate full rounds* 21-15-9* Calories ski/row Calories biked   6 Rounds for total time (45:00 cap)   *Female calories are 18-12-6 *Partner 1 will do one full round of 21 calories on each...Read More

Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories assault bike Burpee box jump overs (24/20)   …Rest 1:00 then…   As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories row Toes to bar   …Rest 1:00 then…  ...Read More

  Join us this Friday the 30th for a FREE class! No experience needed! Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public!   Endurance: 200m Run 1:00 Rest 300m Run 1:00 Rest 400m Run 2:00 Rest 600m Run 3:00 Rest   2 Rounds for time (30:00 cap)   Skill: Rope Climb...Read More

Join us this Friday the 30th for a FREE class! No experience needed! Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public! 0630 class cancelled today, Tuesday the 27th. We apologize for any inconvenience.   Conditioning: Partner WOD, equal work required 50 Calories skied 40 GHD back extensions 30 Squat cleans (135/93)...Read More

Join us TODAY the 24th at 0900 for a FREE class! No experience needed! 0630 class cancelled the following dates: Monday the 26th, and Tuesday the 27th. We apologize for any inconvenience.   Conditioning: 3-Person Team WOD, equal work required 75 Wall ball shots (25/20)@(10/9′) 300-ft Double dumbbell front rack walking lunges (50/35) 75 Wall...Read More