Join us TODAY at 0900 for a FREE trial class! No fitness experienced needed! Conditioning: 3:00 Max reps double unders …Rest 1:00 then directly into… 100m “Rowling”* Penalty burpee box jump overs* (24/20”) 1:00 Rest 5 Rounds (13:00 cap) *Rowling is a skill game of trying to get the monitor to land exactly on 100m...Read More
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
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
No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games! Come on out and support all the athletes! Endurance: As many rounds and reps as possible in 15 minutes of the following: 500m Ski/row* 50 Double-unders 10 D-ball cleans(100/70) 25/20 Calories biked 50 Double-unders 10 D-ball cleans (100/70) For score *Athlete...Read More
Conditioning: Buy-in: 500m Row For time …rest 4-minutes, then… 12 Burpees-over-bar 6 Thrusters (135/93) Rest 1:00 3 rounds for time …rest 4-minutes, then… Sell-out: 1000m Bike For time Strength: Deadlift 10-rep max For load Post results and experience to commentsRead More
