Strength: Push Press 5   reps @ 60% 3   reps @ 70% 1+ reps @ 80%   For max reps @ 80%   Conditioning: 25 Burpees 25 Power Cleans (135/93) 25 Burpees …but Every minute on the minute perform: 7 Wall-Ball Shots (20/14) @ 9′   For Time   Flexibility: Couch Stretch, 1:00/leg...Read More

  Skill: Incline Rows 5-5-5-5 *Perform 40 Double Unders after each set   Conditioning: “Cleaning and Swinging” Every minute on the minute for 7 minutes perform: 20 meter sprint 2 Power Cleans* 2 Front Squats   …Rest 9:00   Perform the following: 20-15-10 Meters of Walking Lunges** Kettlebell Swings (70/53)   For Time (7:00 cap)...Read More

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

The 0630 class on Tuesday is canceled this week.   Strength: Shoulder Press 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For Max Reps   Conditioning: “Change” 20 Burpees 5 Bar Muscle-ups 10 Overhead Squats (135/93) Run 200m 20 Box Overs (30/24″) 5 Ring Muscle-ups 10 Double...Read More

  Strength: Back Squat 5-5-5-5-5   For Max Load   Conditioning: “Not Afraid” 600m Run 50 V-ups 400m Row 30 Snatches (95/63) 200m Run 10 Clean and Jerk (155/103)   For Time   Mobility: Hip Capsule – 2:00/side Overhead Distraction – 2:00/side Couch Stretch – 2:00/side   For Quality     Post Load, Time, and...Read More

  Strength: Split Jerk 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For Max Reps at 85%   Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Handstand Push-ups 50 Calories Rowed 10 Strict Pull-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run  ...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

Congrats to all MPCF competitors! Represented MP well this weekend! Strong Work!   Strength: Front Squats 5-5-5-5-5   For Max Load   Conditioning: “Make it a double” 100 Double Unders Run 600m 25 Pull-ups 50 Burpees 25 Pull-ups Run 600m 100 Double Unders   For Time   Mobility: Quad Smash – 2:00/leg Overhead T-Spine Smash...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

  Rest Day     Competitors Class: 1730-1830   This weeks class will be focused around the Battle at the Ballpark competition. Class will go through each of the standards verifying proper range of motion and efficiency, work on Ground-to-Overhead, and mobility work.     CFE: Choose a sport: Run, Row, Bike, or Swim  ...Read More