Congratulations to Michael Rodriguez winning the free month for completing the online survey! FITAID winners are: Brian Wortham, Tara Mundell, Allyson Leggett, Danny Scroggins, Becca Kirby, Jana Decker, Craig Sahli, Liliana Ross, Gene Pelizzoni, and Burris Smith   Conditioning: Partner WOD 15-minute AMCAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 25 Pull-ups 50 Sit-ups 25 Wall-Ball Push-ups 50 Walking Lunges …rest 2 minutes, then… 5-minute AMCAP of: Max Calories Biked   For Score *If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.   Strength: Option 1: Make up or redo 1-rep max Or… Option 2: Shoulder Press 4 reps @ 55% 1RM 4 reps @ 65% 3 reps @ 75% 3 reps @ 85% 2 reps @ 90% 2 reps @ 90% …rest 1-2 minutes, then… Max...Read more

To be your best in 2018, the work starts here! Classes today are only at 0630, 0900, and 1200.   Conditioning: “Dominating starts NOW!” Buy-in: 40/25 Calories Biked   …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (12/11′) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols 9 Burpees-Over-Bar 10 Back Squats (205/133)*   …then, Sell-out: 500m Row   For Time *Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,… No racks for back squats. Must add weight to snatch bar, clean, and complete.   Flexibility/Mobility: Couch Stretch – 1:30/side Overhead Distraction – 1:30/side Spine Smash – 2:00     Post time and experiences to commentsRead more

  Happy New Year from the Ape Nation of MP Fitness! Looking forward to the greatness of 2018!! May you and your family be blessed through the upcoming year!   Gym closed Monday for New Year’s! Tuesday classes will ONLY be at 0900 and 1200.  Read more

2016 KO in the OK Team Gym closed Monday, Jan. 1, for New Years! Tuesday classes, Jan. 2, will ONLY be at 0900 and 1200.   Conditioning: 6-person team WOD* Assault on Synchronized Fran M1/F1 18 Cal. Biked 18 Sync Thrusters (75/55) 18 Sync Pull-ups 12 Cal. Biked 12 Sync Thrusters (75/55) 12 Sync Pull-ups 6 Cal. Biked 6 Sync Thrusters (75/55) 6 Sync Pull-ups …then… M2/F2 15 Cal. Biked 15 Sync Thrusters (95/65) 15 Sync Pull-ups 12 Cal. Biked 12 Sync Thrusters (95/65) 12 Sync Pull-ups 9 Cal. Biked 9 Sync Thrusters (95/65) 9 Sync Pull-ups …then… M3/F3 12 Cal. Biked 12 Sync Thrusters (105/75) 12 Sync Pull-ups 9 Cal. Biked 9 Sync Thrusters (105/75) 9 Sync Pull-ups 6 Cal. Biked 6 Sync Thrusters (105/75) 6 Sync Pull-ups   For Time 18:00 cap WOD courtesy of KO in the OK 2018 *3 male and 3 females if able. One...Read more

Gym closed Monday for New Years! Tuesday classes will ONLY be at 0900 and 1200.   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   2 rounds for time 20:00 Cap Compare to Tuesday, 27 December 2016   Strength: Make up missed 1-RM or… Front Squat 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps @ 80%   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time, load and reps, and experiences to commentsRead more