Time to see what your 3-person team can do for “1776”!   Conditioning†: MPCF Board WOD “1776” 3-person Team* WOD Buy-in: 144 Cals biked …then… 132 Kettlebell swings (53/35) 132 Double-unders 132 Double Dumbbell Push Press (2x 50/35) 132 D-ball cleans (100/70) 132 Wall-ball shots (20/14)@(10/9′) 168 Burpees 132 Pull-ups 132 Box jump overs (20″)...Read More

  This Friday, July 3rd 5:30pm class cancelled. Get your 3-person team together and join us Saturday for “1776”!   Conditioning: “Two Fitty: Celebrating 250 Years Strong” 10 Shuttle runs (25′ down and back) 10 Push-ups 10 Hang power cleans (95/63) 10 Ring dips 10 Clusters (95/63)   5 Rounds for time (30:00 cap)  ...Read More

Get your 3-person team together and join us this Saturday for “1776”!   Conditioning: Partner WOD 4 rounds for time of: 25-ft Synchro sandbag lunges (100/75) 15 Synchro burpees over sandbag   …rest 5:00, then…   10 Bar muscle-ups 50 Calories biked   4 rounds for time (35:00 total time cap)   †Levels: Intermediate/70+ Advanced: Synchro...Read More

Endurance: Partner WOD Max calories biked in 40:00, partners switch every 2:00   For score     Post results and experiences in the commentsRead More

Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy, was killed by enemy forces during a reconnaissance mission, Operation Red Wing, on June 28, 2005, while leading a four-person team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from...Read More

  Conditioning: Every minute on the minute for 8-minutes: Odd minutes: 12 Burpees over rower Even minutes: 12/10 Calories rowed   …Rest 2-minutes and then…   Every minute on the minute for 8-minutes: Odd minutes: 12 GHD Sit-ups Even minutes: 12/10 Calories biked   …Rest 2-minutes and then…   Every minute on the minute for...Read More

Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Conditioning: In 3:00 complete: 600m Bike 5 Wall-walks Max kettlebell swings in remaining time (70/53)   5 Rounds for score, rest 3:00 between rounds   †Levels: Intermediate/70+ Advanced: 500m bike, 3 wall-walks, (55/35) kettlebell Beginner/70+ Scaled: 400m bike,...Read More

Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Conditioning: “The Anvil” 50 Wall ball shots (20/14) @ (10/9′) 10 Burpees-over-bar* 40 Sit-ups 10 Burpees-over-bar 30 Box jump overs (24/20″) 10 Burpees-over-bar 20 Strict pull-ups 10 Burpees-over-bar 10 Power cleans* (205/133) 10 Burpees-over-bar   For time (25:00...Read More

Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Endurance: 3-Person Team WOD, alternating exercises: As many rounds as possible in 20 minutes of: 200m Run (4 pts) 250m Ski (5 pts) 250m Row (5 pts) 600m Bike (6 pts)   For score (20 pts per round)...Read More

This Saturday’s Class is canceled for the “Tulsa CrossFit Area Poker Run”. Register HERE!   Conditioning: Every 10:00 on the minute perform: 500m Row/500m Ski/1200m Bike 9 Devil presses (2 x 50/35) 7 Strict handstand push-ups 5 Squat snatches (155/103)   3 Sets for time each set (8:00 cap each set) Compare to Monday, 08 December 2025...Read More