0630 class is canceled. Sorry for any inconvenience. All other scheduled classes are normal.   Skill: Practice 10 minutes on: Straight Legged Box Jumps 5-5-5-5* *Hold Overhead Distraction 30 seconds/side after each set   For Quality   Conditioning: “Cardio Killer” 800m Run 80 Double Unders 800m Row 600m Run 60 Double Unders 600m Row 400m...Read More

  Skill: Practice for 10:00 –Back roll to candlestick -Back roll to candlestick to tuck up handstand -Back roll to candlestick to straddle up handstand -Back roll to candlestick to pike up handstand   For Quality   Conditioning: Complete as many rounds as possible in 6:00 of: 2 Muscle-ups 4 Wall-Ball Push-ups 8 Half Tacos...Read More

Friday evening and Saturday morning classes are canceled due to Battle at the Ballpark competition at OneOk field. Come support the 3 MP CrossFit teams; competing at 1800, 1900, and 2000 on Friday evening.   Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand   For Quality  ...Read More

The 0845 class is canceled on Friday. Sorry for any inconvenience.     Skill: Practice for 10:00 Handstand Holds Use progressions needed: Tripod, headstand, against the wall, free standing, parallets   For Quality   Conditioning: “Grin and Bear it” Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double Unders 50...Read More

 0630 class is cancelled for today.Sorry for any inconvenience.   Conditioning: 21 Overhead Squats (95/63) 21 Hand-Release Push-ups 400m Run 15 Overhead Squats 15 Hand-Release Push-ups 300m Run 9 Overhead Squats 9 Hand-Release Push-ups 200m Run   For Time (10:00 cap)   …Rest 8:00 from end of cap   Partner up (co-ed if possible), and perform each of...Read More

  Strength: Deadlift 4-4-4-4-4   For Max Load   Conditioning: “Got the Runs” 600m Run 60 Slammers (12/8) 400m Run 40 Pull-ups 200m Run 20 Knees-2-Elbows 200m Run 40 Wall-Ball Push-ups 400m Run 60 Hollow Rocks 600m Run   For Time   Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold...Read More

  Skill: Practice for 10:00 – Push-up Form – Plyometric Push-up Progression 1 – Plyometric Push-up Progression 2   For Quality     Conditioning: Run 200m 9 Thrusters (125/83) 15 Toes-through-Rings 21 Double Unders   4 Rounds For Time     Mobility: Quad Smash – 2:00/leg Hip Capsule Stretch – 2:00/leg Overhead T-spine – 2:00...Read More

Regular class time has been changed to 0800. Open gym is still at 1000. Option 1 will meet at the Memorial High School track at 0700. Options 2-4 will meet at the track at 0800.   MPCF presents: “5th annual Burpee Mile”   Option 1: Individual Complete 1 mile of Burpee Broad Jumps   Option...Read More

Run route is almost complete! 🙂   Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand   For Quality     Conditioning: “Max it out” 4-minute max calories rowed 2-minute max rep Clean (155/103) 1-minute max rep Push-ups   …Rest 4 minutes, and repeat   For Score Compare...Read More

  Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time Compare to Tuesday, 02 October 2012     Strength: Hang Power Clean 5    reps @ 50% 1RM Clean 3    reps @ 60% 1+ reps  @ 70%   For max reps at 70%     Mobility: Lateral Opener...Read More