Rest Day       CFE WOD:   Choose a sport: Run: 8 x 200m, rest 3 minutes Row: 8 x 250m, rest 3 minutes Bike: 8 x 600m, rest 3 minutes Swim: 8 x 50m/yd, rest 3 minutes   ALL OUT EFFORTS!!!   Post sport and total sprint time to commentsRead More

  “Butler Boone”   10 Squat Snatches (95/63) 30 Pull-ups 50 Wall-Ball Shots (20/14) @ (10/9′) 70 Slammers (12/8) 90 Speed Skips 1000 meter Row 80 Walking Lunges 60 Double Unders 40 Push-ups 20 Clean and Jerks (95/63)   For Time     Post time to commentsRead More

  There will be a group meeting at the HZ at 1400, 01 JAN, to take a field trip to CrossFit Primus in Owasso to do a WOD at 1500. Everyone is welcome to join. There will be a $15 walk-in fee. Let any of the coaches know if you plan to go.   Gym...Read More

Holiday Hrs: 31 DEC normal hrs except no night classes, 01 JAN closed   There will be a group meeting at the HZ at 1400, 01 JAN, to take a field trip to CrossFit Primus in Owasso to do a WOD at 1500. Everyone is welcome to join. There will be a $15 walk-in fee....Read More

  Holiday Hrs: Saturday, 29 DEC: 9:00am class time, 31 DEC: 5:30am, 6:30am, 8:45am, 12:00pm, no evening classes, 01 JAN closed, 02 JAN normal   “Doctor’s Orders”   Complete as many reps as possible at each station in 1 minute: Thrusters (65/45) Grasshoppers Toes-2-Bar   Rest 2 minutes between rounds   5 rounds for score...Read More

  Holiday Hrs: Normal hours today thru 30 DEC, 31 DEC normal except no evening classes, 01 JAN closed, 02 JAN normal     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 team time to...Read More

Holiday Hrs: Normal hours today thru 30 DEC, 31 DEC normal except no evening classes, 01 JAN closed, 02 JAN normal   Rest Day       CFE WOD: Choose a sport and perform 3 rounds of: Run: 200m, rest 1 min; 300m, rest 2 min; 400m, rest 3 min Row: 250m, rest 1 min;...Read More

Holiday Hrs: Normal hours today thru 30 DEC, 31 DEC normal except no evening classes, 01 JAN closed, 02 JAN normal   “Verynice”   15 Toes-2-Bar 30 Box Jumps (30/24″) 45 Hollow Rocks 60 Jump rope Singles …Now reverse it!!   For Time     Post time to comments Compare to 28 DEC 11Read More

Merry Christmas! From the Coaching staff at MPCF     Gym ClosedRead More

MP CrossFit coaching staff wishes you and your family a Merry Christmas!   Holiday Hours: 24 DEC will be 0830 & 1200, 25 DEC Closed, 26 DEC will be normal hrs   “Merry Christmas”   10 Handstand Push-ups 20 Pull-ups 30 Back Extentions 40 Kettlebell Swings (1.5/1 pood) 50 Box Jumps (24/20″) 100 Double Unders...Read More