CFE Ladies Night: La Crêpe Nanou – Tulsa at 7pm this Wednesday. WOD: 21 – 18 – 15 – 12 – 9 Calorie Row Thrusters (95/65)Read More

Congrats to Noelle for being our CFE Athlete of the Month!!! Our small and quiet little lioness who’s heart is warm and courageous. Everyday she steps into the gym and out of her comfort zone. Whether it’s 20″ box jump for the first time, rope climb, or heavy snatch, she continually pushes through her old limits. Though...Read More

CFE February 2016 Athlete of the Month! Name: Noelle Robertson Age: 44 Occupation: Speech-Language Pathologist When did you first start CrossFitting? June 2013 Tell us about your sports & fitness background. I never played any sports in school. I took ballet for ten years while growing up. I always loved Aerobics classes, Barbell strength classes, Kickboxing,...Read More

Open gym from 1-2pm. 3 Rounds: Max Reps Bench Press (Bodyweight) Max Strict Pull-Ups Rest 3:00 between. Transition from the bench to the pull-ups immediately. Rest 5:00 3 Rounds: Max Reps Strict Ring Dips Max Reps Ring Rows Rest 3:00 between. Transition from the ring dips to the ring rows immediately.Read More

Teams of 2: 10-9-8-7-6-5-4-3-2-1 reps for time of: Squat Clean Thruster, 75/55 200m Run after each set. Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner 2 does the 10 reps + 200m Run.Read More

Strength: 3×2 Back Squat WOD: Teams of 2 AMRAP 20: 2 Clean and Jerks (205/145), 6 Rope Climbs, 30′ Handstand Walk 4 Clean and Jerks (205/145), 6 Rope Climbs, 30′ Handstand Walk 6 Clean and Jerks (205/145), 6 Rope Climbs, 30′ Handstand Walk 8 Clean and Jerks (205/145), 6 Rope Climbs, 30′ Handstand Walk 10...Read More

WOD: 21 – 18 – 15 – 12 – 9 – Toes to Bar – Wallballs (20/14) – 49 Double-Unders after each roundRead More

“Pour Some Sugar On Me” Teams of 2: 100 Calorie Assault Bike, 50 Calorie Row 80 Calorie Assault Bike, 40 Calorie Row 60 Calorie Assault Bike, 30 Calorie Row 40 Calorie Assault Bike, 20 Calorie Row 20 Calorie Assault Bike, 10 Calorie Row One athlete works at a time towards these totals. Teammates can break...Read More

1. Snatch EMOMx10: 1 Snatch – you choose the weight 2. Conditioning “The Admiral” 3 RFT: 20 Burpee Pull ups 20 Front Squats, 155/105 20 Box Jumps, 24/20 Extra Credit: 3. Gymnastics Conditioning 5-5-5 unbroken Muscle ups Rest 5 minutes 4-4-4 unbroken Muscle ups Rest 5 minutes 3-3-3 unbroken Muscle upsRead More

CFE January 2016 Athlete of the Month! Name: Zanah Alterkawi Age: 16 Occupation: Student When did you first start CrossFitting? About a year ago. Tell us about your sports & fitness background. I’ve always been active, whether it was just walking around La Fortune park or running the stadium, but cardio has never ever been...Read More