Attention all MPCF members: Friday, 23 August 2013, we will be having a “Bring a Friend” WOD. Start asking your friends!   REST DAY         CFE WOD: Choose a sport: Run, Row, Bike or Swim   4 x 4 minutes on, 2 minutes off   Post total distance covered to commentsRead More

Attention all MPCF members: Friday, 23 August 2013, we will be having a “Bring a Friend” WOD. Start asking your friends!   Deadlift 5-4-3-2-1-1-1-1 (20 minute cap)   …rest 5 minutes, then…   “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183)  ...Read More

  Strength/Skill WOD: Weighted Step-ups (20/16″) 4-4-4-4 (Try to get heavy)     Conditioning WOD: Run 400m 10 Weighted Step-ups (85% of 4-rep max) 10 Chest-2-Bar Pull-ups   3 rounds for time     Post max load and time to commentsRead More

Attention MPCF ladies! The CrossFit Girls Night Out at T-Town is Thursday at 6:30pm (not 5:30). A group will be leaving from MPCF at 1800. Contact Becky for more details.   REST DAY           CFE WOD: Choose a sport:   Run: 8 x 200m, rest 2 minutes Row: 8 x 250m,...Read More

Attention MPCF ladies! The CrossFit Girls Night Out at T-Town is Thursday at 6:30pm (not 5:30). A group will be leaving from MPCF at 1800. Contact Becky for more details.   “Wicked Wednesday”   10 Power Cleans (155/103) 20 Burpee Box Overs (20/16″)* 30 High-Lows* 400m Run   4 rounds for time     Post...Read More

CrossFit Girl’s Night Out is this Thursday, August 15th, CrossFit T-Town at 5:30pm   “Monster Monday”   1 minute Pull-ups Rest 30 seconds 1 minute Box Jumps (24/20″) Rest 30 seconds 1 minute Wall Ball Push-Ups 30 seconds rest 1 minute Sit-Ups Rest 30 seconds 1 minute Overhead Squats (115/83) Rest 30 seconds   3 rounds...Read More

I think your hips are thru Ethan. 🙂   “Yin-Yang”   Complete as many rounds as possible in 12 minutes of: 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Knees-2-Elbows 10 Push-ups   …Rest 5 minutes   Complete as many rounds as possible in 12 minutes of: 10 Kettlebell Thrusters (53/35) 10 Deadlifts (225/153) 10 Lateral...Read More

MPCF teams at the Red Dirt Classic! Congrats on a job well done!   Strength WOD: Snatch 5-4-3-2-1-1-1-1 (25 minute time cap)   …Rest 5 minutes   Speed WOD: Complete as many rounds as possible in 10 minutes of: 10 Med Ball Cleans (20/14) 15 Sit-ups 20 Double Unders     Post max weight, completed...Read More

 Reminder: No classes due to OKC competition Run or Row 7K   For Time     Post time to commentsRead More

August 3rd, there will be no Saturday class. We have 2 teams representing MPCF at the CF Red Dirt Classic in OKC. We’d love to have a lot of support from the gym cheering everyone on. Competition details will be posted tomorrow on the website!   REST DAY   CFE WOD:   Run 8 x...Read More