30 Days in May NO Drinking Challenge!

Do you want to take control of your life, feel better, sleep better, improve your skin, lose weight, rejuvenate your liver, decrease your risk of cancer and improve your workouts and your sex life?

Then join Lin and I on a 30 day no drinking challenge starting May 1st!

After attending a wedding with free flowing champagne and wine yesterday, we came to the realization that it’s time to make a change in our lives. And then we thought why not ask the CFE Crew if they’d like to participate! And best of all it’s perfect timing since our annual Murph WOD is coming up on May 29th.

There’s no entry fee, no sign up form, just simply make a post on members only FB page that you are in! We can share our challenges and our successes on our members FB page to help support each other.

Who’s in?!

5.1.17 Monday


Sumo Deadlift off 2″ Mats:
– Take 6-8 sets and work up to a heavy 2.
– Use 25# plates to elevate Barbell off the floor

7 Thrusters (95, 65)
21 Double Unders
Rest 5:00 + Repeat

Single Leg Glute Hip Thrusts: 3 x 10 ea.
(1 ct at top)

4.29.17 Saturday

Veronica and Ashley executing perfect Wall Balls!

AMRAP 33 w. a partner:
20 Hang Power Cleans (135, 95)
400 Meter Run
20 Bar Facing Burpees
400 Meter Run
20 T2B

5:00 Static Stretch if time permits.

4.28.17 Friday

Drop In Daniel getting in a workout before heading back to Mexico! We’ll be seeing him soon he said!!!

Wide Stance Box Squats (8 x 3 @50-60%)
– use 13-15″ Box.
Deadlift (4 x 4, touch n go.)
Rest 90s.

5 RFT:
10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rx+:(225, 155)

GHD Back Extensions:
3 x 15 (1 ct glute squeeze at top).
or Accumulate 5:00 perform X-Band Walks

4.27.17 Thursday

BootCamp ladies fighting for every Step Up!

Power Snatch Skill Work:
Spend 15:00 Work performing sets of 3 working up to a moderate weight. Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for advanced athletes. Rest 90s-2:00 between sets


1 Round for max distance with a partner:
6:00 Max Distance Running
6:00 Max Distance Bike
6:00 Max Distance Rowing

50 Banded Hip Flexor Pulls each
50 Banded pushdowns
50 Band Pull-aparts

5:30 BootCamp

“Lungs” BootCamp
For Time:
Run 200M
21 Wall Balls (16, 12)
21 Burpees
Run 400M
15 Wall Balls
15 Burpees
Run 200M
9 Wall Balls
9 Burpees

Accumulate 50 Hollow Rocks

Kellee Webb – Why I CrossFit!

I CrossFit because I enjoy the fact there is always a new challenge, always another potential achievement around every corner. I LOVE the tracking of progress over time and seeing how you improve. It’s changed my focus from what my body looks like to what it can do. It’s about progress, not perfection, and the ability to fail and get back up for the next challenge again and again is EMPOWERING, and translates daily to life outside the gym.

4.26.17 Wednesday

Dynamic Duo!

“Bull” with a parnter:
2 RFT:
200 Double Unders
50 Overhead Squats (135, 95)
50 Pull-ups
Run 1 Mile

– Accumulate
100 Banded Pushdowns

5:30 BootCamp

Row 750M, then:
25 Box Steps Ups w/Sandbag or Heavy DBs
**REST 3:00**
Then repeat!

3 Rounds:
1) Bent Over Sandbag/or DB Rows x 10
2) Pushups x 10
3) Superman Hold x 20s

FFOD: In Atlanta it’s illegal to have an ice-cream cone in your back pocket.

4.25.17 Tuesday

Jennifer in the zone, eyes closed and everything 😛

For time:
Row 50 Calories
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps

3 Rounds of:
1a) Rear Foot Elevated Split Squat x 10 ea.
1b) Bent-over Rear Lateral Raises x 15.
1c) Banded Hip Flexor Pulls x 25 ea.

3:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each

5:30 BootCamp

2 RFT:
200 SU
50 Lunges (Stationary or Walking)
40 G2OH w/plate (25, 15)
30 Mountain Climbers

Banded Low to High Wood Chops
3×10 ea, then:
25 Banded Pull Aparts
25 Banded Push Downs

QOD: What is the funniest thing that happened to you today?

Don’t Be A Walnut!- By Coach Brooke

How is your attitude after a workout? Typically when I ask how a workout went for one of our athletes, I get one of two responses. I either hear, “it was tough, but good,” or I hear something more similar to “it was ok, but I scaled,” or “it was only 70% of maxes today.”

If you find yourself repeating those last two responses, I want you to know that you are being a walnut. Whether in Crossfit or weightlifting, scaling and deload or “light” days both have their purposes! We scale to make sure we are meeting the training intent for that day. Let’s say the metcon scheduled is Fran.  Fran should be an all out sprint. She gets your heart rate though the roof immediately and leaves you gasping for air after the round of nine. If you are taking 10-15 second rests between sets of two, chances are you’re not going to meet the training intent for this workout. However, if we drop the weight a little bit so we can can get all thrusters mostly or completely unbroken, your lungs will probably be burning when you’re done.

Similarly, light days in weightlifting have their place too. First, they give our muscles a little time to recover without necessarily taking a full day off of training. Second, at lighter loads, we are able to focus more of our attention on how well our bodies are moving with out such a risk of things getting weird like they sometimes do at heavier loads. Even at 70%, you should approach every lift with the same focus you would if it were a 1 rep max attempt. “Perfect practice makes perfect,” right?

So next time you find yourself thinking of your workout strictly as “scaled,” try recording something positive about your workout. “Made 30 reps unbroken,” “hit 85% for a triple for the first time in a while,” or even sometimes, when you feel like it’s all you have for that day, “gave this workout all I had despite not even wanting to come today.”

It is important to focus most of our energy on the positive things that happened in training. Yes, we all have weak spots we need to acknowledge and work on, but dwelling over them obsessively once we leave the gym is not a healthy mentality. Just remember: every day that you show up and put in work is a day that you are getting better.