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
Murph Day crew! Strong work everyone! Get your 3-person team together and join us this Saturday for “1776”! Accessory Work: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation* 2 sets/side *Weight used is the same for all movements, all rounds. The suggested weight is between 1 lb...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
Regular Saturday Class canceled this week for the “Tulsa CrossFit Area Poker Run” Conditioning: “MP Ante Up!” 3-Person Team WOD On a 3:00 work/2:00 rest clock, as a team complete max reps at the following stations: Station 1: Cleans (135/93) Station 2: Wall-ball shots (20/14) @ (10/9′) Station 3: Toes-to-bar For score* *Cleans are...Read More
This Saturday’s Class is canceled for the “Tulsa CrossFit Area Poker Run”. Register HERE! Open Gym 1200-1330 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club† Lift 1: Bench Press Take 7-minutes...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
Conditioning: As many rounds and reps as possible in 8-minutes of: 200m Run 7 Deadlifts (135/93) 21 Double-unders …Rest 3-minutes and then… As many rounds and reps as possible in 8-minutes of: 250m Row 5 Deadlifts (185/123) 10 Toes-to-bar …Rest 3-minutes and then… As many rounds and reps as possible in 8-minutes of: 250m...Read More
Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club†: Lift 1: Overhead Squat Wave-Loads Spend 10 minutes warming up to 60%, and then… On an every...Read More
Accessory Work: Every 3:00… 8/side Bulgarian split squats 3 Sets for quality Conditioning: 1200m Bike 24 GHD Sit-ups 18 Box jumps (24/20″) 6 Power cleans (215/143) 3 Rounds for time (20:00 cap) Similar to Tuesday, 04 March 2025 (slight weight difference) †Levels: Intermediate/70+ Advanced: 1000m bike, 20 GHD SU, 16 box...Read More
