2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation Online Judges Course: Click HERE Conditioning: “Cin” Complete as many rounds and reps as possible in 12 minutes of: 5 Pull-ups 10 Push-ups 15 Squats   For Score   …rest 8:00, then… As a team of three, complete as many...Read More

Congratulations to Sarah Flynn! MP’s newest CFL1 certified! Ape Strong! 2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation   Conditioning: Partner WOD 200 Double Unders 20 Deadlifts Each* (135/95) 20 Front Squats Each* (135/95) 20 Shoulder-2-Overhead Each* (135/95)   For Time (8:00 cap)   …rest 8 minutes Complete as...Read More

Tough Mudder 2015. There will be a sign-up sheet for anyone that is interested in doing a Tough Mudder in 2018. 2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation Strength: Hang Power Clean 3 reps at 50% 1RM 3 reps at 60% 3 reps at 65% 3 reps...Read More

Old school 2014 pic! 2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation Skill: Partner up, then Every Minute On the Minute: Row 1 calorie, adding 1 calorie every minute Do this until failure. If failure is reached before 15:00, partners alternate minutes to get max calories in 15:00...Read More

  Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 10/6 Calories Biked 8 Gorilla Rows (53/35) 6 Toes-2-Bar 24 Speed Skips   For Score   Strength: Deadlift 3-3-3 @ 85% For quality in maintaining position throughout …Or… Make-up a Lift 1-rep max For max load   Flexibility/Mobility: T-spine mobility –...Read More

2016 KO in the OK Team Gym closed Monday, Jan. 1, for New Years! Tuesday classes, Jan. 2, will ONLY be at 0900 and 1200.   Conditioning: 6-person team WOD* Assault on Synchronized Fran M1/F1 18 Cal. Biked 18 Sync Thrusters (75/55) 18 Sync Pull-ups 12 Cal. Biked 12 Sync Thrusters (75/55) 12 Sync Pull-ups...Read More

Gym closed Monday for Christmas! Tuesday classes will ONLY be at 0900 and 1200.   Conditioning: Complete as many rounds and reps in 4 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps in 4 minutes of: 5 Strict Handstand Push-ups 10 Squats 15/10...Read More

Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups   5 rounds for time   Strength: Back Squats 1-rep max Compare to Wednesday, 21 June 2017   Flexibility/Mobility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00 Spine Smash – 2:00  ...Read More

  Bike Skill: 10 x 10 seconds all out, 60 seconds rest For max calories   Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders   …rest 3 minutes… Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups...Read More

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.   Conditioning: Partner WOD Complete as many rounds and reps as possible...Read More