Sorry for any inconvenience, but a few classes are cancelled this week due to a competition: Friday 1200, kids, and 1730 Saturday 0900 and Open Gym Strength WOD: Clean (20 minute cap) Warm-up 8, 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1 or more reps...Read More
Labor Day WOD’s 2013 Gym closed. All options are off-site. WOD 1: Meet at the sand volleyball courts at 71st & Riverside at 0730. Group run approx. 4 miles WOD 2: Meet at the sand volleyball courts at 71st & Riverside at 0900. Fun Team WOD to be announced once everyone arrives...Read More
Bring a Friend WOD All exercises are team totals. Equal work required. One partner work while other rest. “Friends in low places” As partner groups, complete as many rounds as possible in 10 minutes of: 20 Burpees 200 meter shuttle runs x 4 40 Singles …rest 5 minutes As partner groups,...Read More
Another great night at GNO with the ladies of MPCF and friends! Partner WOD “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint …rest 2 minutes Complete as many rounds as possible in 10 minutes of:...Read More
Due to a growing membership, MPCF will be celebrating all birthday’s each month on the first Monday, in one WOD. August Birthday’s: Ethan Dennis, Jim Lea, Jay LaValley, Jaime Gardner, Justin Gassaway, Robert Hauger, Tanner Blasingame, Grant Wilkins Partner WOD “Peridot” 1000m Row 20 Clean and Jerk (135/93) 800m Run 40 Wall-Ball Throws...Read More
Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row For Time Post time to comments Compare to Friday, 28 December 2012Read More
Partner WOD “Didn’t your mom teach you to CLEAN ?” One partner run 400m, and the other row 500m (total of 3 minutes to complete and rest) Complete as many rounds as possible, alternating exercises, in 9 minutes of: 3 Handstand Push-ups 5 Burpees on a weight 7 Cleans (115/76)* ...Read More
Helpful hint: take care of your callouses often with a pumice stone or callous shaver to prevent rips. “Get a grip” As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees. Rest 5 minutes Then, individually… 21 Box...Read More
FYI: This Thursday, June 20, CF Broken Arrow is hosting the 2nd monthly “Girl’s Night Out CrossFit Style”. This is a new event hosted by a different box each month as an opportunity for Tulsa area CF ladies to get together, bring a non-cf friend (if you want), hang out and work out. Bring your...Read More
