“Green Crow”   10 Handstand Push-ups 20 Toes-2-Bar/Knees-2-Elbows* 30 Ball Cleans (20/14) 30 Push-Press (65/45) 20 Overhead walking lunges w/ Kettlebell (35/25)* 10 Chest-2-Bar PLU   2 rounds for time   …Rest 5 minutes   Row 500m, ALL OUT!   *Rx is to do T2B on one round and K2E on the other. To do...Read More

  “The Final Countdown” 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks Run 200m   4 Rounds for time   Increase weight each round as follows: Men RX: 95, 115, 125, 135 Women RX: 63, 73, 83, 93 Master’s Men 55+ RX: 65, 75, 85, 95 Maters’s Women 55+ RX: 43,...Read More

  25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run   4 rounds For time   Post time to comments Similar to June 30, 2010Read More

  “Drop It Like a Squat”   10 Hand-stand Push-Ups 15 Overhead Squats (65/45) 10 Pull-ups 15 Box Jumps (24/20) Run 200m   4 rounds for time   Post time to commentsRead More

 Representing MP in his new gear at Functional Fitness Hard Knox!    “Crazy Train”   600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats 600m Run   For Time   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.   Rx weight...Read More

  “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time       Post time to comments      Read More

  Helpful hint: take care of your callouses often with a pumice stone or callous shaver to prevent rips.   “Get a grip”   As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees.   Rest 5 minutes   Then, individually…   21 Box...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

 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

  “C & J Creation”   40 Double Unders 20 1-arm Kettlebell Swings (25/15) 10 Calories Rowed 5 Clean & Jerks (135/95)   4 rounds for time     Post time to commentsRead More