Why I love the CrossFit Community


The man/woman who finishes last often gets cheered (for) louder than the man who finishes first” – Sean Woodland

While watching the athletes at Bring the Heat 6 a few weekends ago, I found myself repeatedly inspired by the camaraderie displayed between the athletes. Instead of moving on after finishing their workout, many athletes chose to stand by in support of those still fighting through.

There is nothing more disheartening than the rest of the class putting weights away when you have two more rounds to go. So the next time you’re done with the WOD look around and cheer on the person next to you. We’ve all been there before, the last person working and we all know that extra push is invaluable. So don’t be a bro, tell your box mate to pick up the bar, move their a%$ and to keep moving!

It doesn’t matter whether you come in first or come in last. What matters is that you showed up and did the work. CrossFit will not only make you appreciate the finish in a workout, but will help you mentally to become a better person all around through the process of coming in first or perhaps coming in last, but finishing ahead of those who never finished at all or who never even showed up.

Want to experience the camaraderie and the support within an awesome community of like minded people? Sign up today for your FREE Introductory session!

-Coach Michael

The 2015 CrossFit Open is Here!

The 2015 CrossFit Open starts this week with the release of the first workout, 15.1 this Thursday February 26th at 7:00pm CST!

This is a 5 week test of not only your fitness but your mental fortitude. It’s an opportunity to face your fears and all those doubts floating around in your pretty little head. It’s an opportunity to trust that your teammates and coaches will be there to encourage and support you through every minute of every WOD! It’s an opportunity to record in stone (aka the world wide web) just how far you’ve come and to celebrate the awesomeness that you bring to CFE everyday!

Yet despite all of these positive opportunities, I keep hearing a lot of negatives as to why you might not be signing up….”I can’t do the wods”, “I’m not ready”, “I don’t have $20”. There are those doubts creeping into that pretty little head!

Well, this year CrossFit is allowing scaling of the workouts which nullifies your “I can’t do the wods and I’m not ready” excuses. And if you really don’t have $20, come see me and I will float you a loan to sign up. Seriously, there should be no excuses!

Sign up today at http://games.crossfit.com

For the next five Fridays (starting this Friday Feb 27th) we will be doing the CF Open WOD in every Friday class. We will run two heats with a fellow CFE Crew member judging your reps. So if you typically workout on Fridays, why not sign up anyway? You’ll get to be a part of a worldwide event, inputting your score into a global leaderboard with over 200,000 other CrossFitters!

We will also be scheduling times to do the WOD with a certified judge (a CFE
Coach) on Sundays via Wodify (not the google calendar after all). Go to your phone app or https://app.wodify.com/wodify/CalendarListView.aspx Go to class schedule, change the date to the Sunday date and reserve the time slot/coach you want! If you are signed up for the open and would like to be judged on Sunday, you do not need an Unlimited membership during the Open.

If you are not able to make your time slot, please call, text, email, FB message your judge or me at least 30min prior to your time slot or there will be a $20 no show fee charged to your Wodify account. Our coaching staff volunteers their time to judge you on Sundays. Please be considerate of their time by staying on schedule, cancel ahead of time if needed and thank them for judging you!

Sundays at CFE during the Open are even more fun than normal Sunday Fundays. Extra loud music, Coach Michael screaming in your year and perhaps beer afterwards (as long as you count it towards your blocks)!

The workouts will be announce each Thursday at 7:00pm CST (we will have the live announcement playing on the box TV). Weekly scores must be entered into the CrossFit Games website no later than 7:00pm CST or you will not be able to enter your score, no exceptions.

Now that all the logistics are out of the way I have but one question for you…
Would you rather show up, give it your all, and fail; or just stay home, and never know if you could have done it?

Sign up today at http://games.crossfit.com

– Coach Ann

02.24.15 Tuesday

4 x 5 Pull Up
Any style working on technique and strength
Scaling: Ring Rows, Negatives, Jumping

21 Power Snatches (95/65)
21 Lateral Burpee over bar
15 OHS (95/65)
15 Lateral Burpee over bar
9 Squat Snatches (95/65)
9 Lateral Burpee over bar
6:00am CFLite Class
In 15min:
KBS (35/26#)
Box Step Ups (24/20″)
Lateral Burpees onto Plate (45/25#)
with remaining time: Row for Calories
Score is total Calories

12.08.14 Monday


CrossFit Equality – CrossFit

View Public Whiteboard

Toes-To-Bar (3×10)

Metcon (Time)

6 Rounds:
5 Clean & Jerk (70-75% 1RM)
10 Front Rack Forward Lunges w/ Barbell
200m Sprint
6:00am CFLite Class
18min EMOM
Odd: 10 Hang Clean DB Thrusters (20/15#)
Even: 10 Close Grip Push Ups

QOD: If you competed this weekend or came to watch, what was the one thing that impressed you the most at the competition?