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

    “Squared” Partner WOD   400m Run* 30 Kettlebell Swings (55/35) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Shoulder Touches 800m Run* 30 Burpees 30 Double-Unders 30 Toes-to-Bar 400m Run*   2 Rounds For Time   Post time to comments   *EVEN WORK REQUIRED, ONE PARTNER WORKING AT A TIME: Partner A runs 200m,...Read More

  “Red lands Partner Style”   Complete as many rep rounds as possible in 16 minutes of: 2 Reps A: Push-up to clean, Snatch (135/83) B: Push-up to clean, Snatch 4 Reps A: Push-up to clean x 2, Snatch x 2 B: Push-up to clean x 2, Snatch x 2 6 Reps on…partners can decide...Read More

    Partner WOD As a team, row 1400m, 14 strokes at a time. While one partner is rowing, the other does 7 Burpees, jumping onto a 45lb weight plate….then “Lucky 7” Complete as many rounds as possible in 21 minutes of: 49 Double Unders 7 Thrusters (115/83) 7 Toes-2-Bar   One partner at a...Read More