Just a reminder: Thursday night OPEN GYM is a fantastic time to come in & commit a solid hour to working skills/goals. 5:30-6:30pm “Chuck Norris”   Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-ups 7 Snatches (135/93) Run 200m   Post total rounds and extra reps to comments...Read More

  “Saturday Swag”   2 minutes of work, 1 minute of rest:   Handstand Push-ups Row (for calories) Power Cleans (125/83) Double Unders Grasshoppers …then, repeat with 1 minute of work, 30 seconds of rest   For Score   *Score is total number of reps and calories rowed   Post score to commentsRead More

“Girls Night Out, Functional Fitness Style” , held at Functional Fitness BA   Board WOD   “Barbara”   20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   5 rounds for time     Post time to comments Compare to Friday, 03 July 2009Read More

  REST DAY         CFE WOD: Choose a sport: Run, Row, Bike, or Swim   3 rounds of: 30 seconds on, 30 seconds rest; 60 seconds on, 60 seconds rest; 90 seconds on, 90 seconds rest   ALL OUT EFFORT!!!!!!     Post total sprint distance to commentsRead More

  Strength WOD:   Snatch 1-rep max (20 minute time cap)   then:   Main WOD:   “60% of the time, works every time”   10-9-8-7-6-5-4-3-2-1 rep rounds of: Power Snatch (60% of 1-rep max) V-Ups Supermans**   For Time   Post 1-rep max and WOD time to comments   **Standard for Supermans. Lie on...Read More

  “I’m your Huckleberry” 10 Strict/Dead-hanging Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time     Post time to commentsRead More

 FYI: This Thursday, June 20, CF Broken Arrow is hosting the 2nd monthly “Girl’s Night Out Functional Fitness Style”. This is a new event hosted by a different box each month as an opportunity for Tulsa area CF ladies to get together, bring a non-cf friend (if you want), hang out and work out. Bring...Read More

  “Deck of Cards”   ♥: Slammers (12/8) ♣: Jumping Squats ♠: Shoulder Touches ♦: Power Snatches (75/53) Jokers: 400m run All Face Cards: 5 Burpees All Aces: 10 Burpees   Instructions: For every numbered card that is flipped, add 10 to the number to get the number of reps to be performed. For example,...Read More

Jana: “Danny, Coach said to get off that knee! Do it! Or I will roll this bar on you.”   MPCF Board WOD:   “300”   25 Pull-Ups 50 Deadlifts (135/95) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (55/35) 50 Thrusters (65/45) 25 Pull-Ups   For Time   Post time to comments Compare...Read More

  REST DAY         CFE WOD:   Run 200m or Row 250m Rest** Run 400m or Row 500m Rest** Run 600m or Row 750m Rest** 3  Rounds For Time   **Rest for the exact amount of time it took to complete the previous interval. For example, if you run 200m in 1...Read More