Today’s Workout'S ARCHIVE

  • Posted: 3/22/2009

    By admin | In Today's Workout | on March 22, 2009

    The Sunday WOD is up to you.  Work on something you wish to improve.  Pick a general skill, and conduct movements/exercises that will improve you standing in that skill.  When was the last time you worked on one legged squats?  How about "L" pull ups?  Hmmmm…  maybe I’ve been slacking on the programming.  Not to […]

  • Posted: 3/21/2009

    By admin | In Today's Workout | on March 21, 2009

    We’re closed during our regular hours today for the Powerlifting Seminar. We’re opening from 3 – 4pm for open gym.  Come in and work on something you want to improve.

  • Posted: 3/20/2009

    By admin | In Today's Workout | on March 20, 2009

      We’re closed regular hours tomorrow for the Powerlifting Seminar.  We will open the gym for the WOD from 3pm – 4pm. YOU really should come to the seminar.   CFW’s guarantee is extended to Will’s lifting seminar.  We think that highly of his instruction.  You simply can’t go wrong by attending!  We still have spots available so sign up at the front […]

  • Posted: 3/19/2009

    By admin | In Today's Workout | on March 19, 2009

        WOD: One legged deadlift (w/ barbell)  5L/5R – 5/5 – 5/5 – 5/5 One arm DB push press  3L/3R – 3/3 – 3/3 – 3/3

  • Posted: 3/18/2009

    By admin | In Today's Workout | on March 18, 2009

    WOD:   Alternating / Combined Tabata Overhead Squat – 95lbs Push Ups   20 seconds of work / 10 seconds of rest alternating between the two exercises each rounds for a combined Tabata iteration of 16 rounds (8 minutes).

  • Posted: 3/17/2009

    By admin | In Today's Workout | on March 17, 2009

      This Saturday, from 10am – 3pm, we’re happy to have Will Kuenzel back for another strength seminar.  If you have no plans for Saturday you should attend.  Mastering the barbell’s favorite exercises, the squat and deadlift, will only improve all your athletic goals.  Increased strength equals increased work capacity!  Will’s instruction is informative, professional, and fun.  Most importantly, his […]

  • Posted: 3/16/2009

    By admin | In Today's Workout | on March 16, 2009

    The Powerlifting Seminar with Will Kuenzel is this Saturday, 21 March, from 10am – 3pm (w/ 1 hour alloted for lunch).  Will’s knowledge, expertise, and instruction on the deadlift and squat  will improve your form and add pounds to your lifts.  Don’t make the mistake of thinking this is an advanced course only for more experienced athletes.  Nor […]

  • Posted: 3/15/2009

    By admin | In Today's Workout | on March 15, 2009

      Happy Birthday Dana!   Sunday’s are on you!  Do something you know is a weakness for you.  Come in and work on technique or core stuff.  Or heck, knock out a "Fran".  It’s up to you… So Hamid hears we’re doing a calendar and sends us this pic. We guess he didn’t hear that […]

  • Posted: 3/14/2009

    By admin | In Today's Workout | on March 14, 2009

     CONGRATULATIONS DAN J.!  Dan took third place, Clydesdale Class, in today’s Azalea Festival Triathlon!   Chris Thorpe in DC WOD:  For time… 100 Deadlift (185lbs) Rest 5 minutes 25 Box Jumps (24") Rest 5 minutes 100 one arm db push press (35lbs) Rest 5 minutes Row 500 meters Rest 5 minutes 30 pull ups   **The weights, reps, rounds, and intensity […]

  • Posted: 3/13/2009

    By admin | In Today's Workout | on March 13, 2009

      Fitz trying to eat our tire. WOD:  Back Squat  – Max it. Shoulder Press – Max it   100 one arm DB snatches for time (45lbs)  50L / 50R

  • Posted: 3/12/2009

    By admin | In Today's Workout | on March 12, 2009

      Cupcakes?  Nope.  Muffins?  No way! Shawn’s pan baked treats are omelettes and Paleo. .   WOD:    Squat Thruster  5 – 5 – 5 – 5     Run 800m Rest the time it took to run it. Run 400m in faster than half the time you ran the 800m   Dumbbell windmill  5L/5R – 5/5 – 5/5 – 5/5 […]

  • Posted: 3/11/2009

    By admin | In Today's Workout | on March 11, 2009

      If you’re interested competing in The Tactical Strength Challenge at CrossFit Outer Banks ( contact Tracey Maurice at  She’s trying to get an idea of how many will be attending.  Go to for info, classes, and rules for the competition. Another Birthday???  Yep!  Happy 27th Birthday Sydney! We just don’t keep our tires clean enough… Jenny […]

  • Posted: 3/10/2009

    By admin | In Today's Workout | on March 10, 2009

      Upcoming Events:  Tomorrow night!  Introduction to Paleo and Zone Eating – Wednesday, March 11.   7pm-9pm. So you’re doing CrossFit…  now let’s get your diet in order.  Eating from a Paleo menu with The Zone Diet’s quantities will fuel your fitness and accelerate you towards your goals.  This class show you how! Cost – $30.00   […]

  • Posted: 3/9/2009

    By admin | In Today's Workout | on March 9, 2009”>

    Girls flipping a 520lbs tire…   Get some Marine!  Isven during the flippin’ WOD last Saturday. WOD:  "The Crusher"  5 rounds for time… 1 Deadlift  – 405lbs / 225lbs 4 Pull ups (chest to bar!) 2 Snatch – 155lbs / 85lbs (video: 4 Ring Dips (all the down, all the way up!) Yes!  You can […]

  • Posted: 3/8/2009

    By admin | In Today's Workout | on March 8, 2009

    Happy Birthday Zach! No longer a teenager, our little boy is growing up!   WOD:  Make up one from last week or just do light core and balance work.  What ever you do, don’t overdo it.  Tomorrows WOD is difficult and very heavy! 

  • Posted: 3/7/2009

    By admin | In Today's Workout | on March 7, 2009

    Happy Birthday Taylor this Wod is for you.. Taylor after FGB Wod for time: 33 reps of each: Wallball shots (m-20-10ft/ f-16-9ft) Pull ups Sledge Hammer Swings (m-10/ f-8) Burpees Push press (m-95/ f-65) Tire Flips Turkis get ups (m-35/ f-15) Row 330 m  

  • Posted: 3/6/2009

    By admin | In Today's Workout | on March 6, 2009

      Dan Morosani looking into the Vallaccia Bowl in Livigno Italy.   WOD:  For time…  70 GHD back extensions  60 squats  50 push ups  40 kb swings (16 kg – all)  30 push press (m-65lbs / f-45lbs)  20 OHS (65 / 45)  15 pull ups  10 reverse wall ball shots [m-20lbs/12ft]  [f-14lbs/10ft]    

  • Posted: 3/5/2009

    By admin | In Today's Workout | on March 5, 2009

    Protein…   we need, absolutely must have, else we’ll waste and wither way overnight, atleast 1 gram per pound of bodyweight, right???  Ok, let’s get serious.  The "fitness community", um… or I should say supplement industry, reccommends 1 to 1.5 grams of protein a day.  The reality is, we just cannot assimulate that much protein in any given day.  Not even on steriods can the body take […]

  • Posted: 3/4/2009

    By admin | In Today's Workout | on March 4, 2009

    Vegetarians argue that our ancestors’ nutrition was comprised more from gathering than hunting.  They contend hunting was more difficult, required more energy, and veggies were more readily available…     Really?? You want to increase your results and decrease the time it takes to achieve you goals, right?  Then your diet is where you should look first!  Attend our […]

  • Posted: 3/3/2009

    By admin | In Today's Workout | on March 3, 2009

    Tracey, founder/owner of CrossFit Outer Banks (, has invited us to attend and compete in The Tactical Strength Challenge on 4 April at her CF in Kill Devil Hills, NC. Events: Max Deadlift (three attempts) Max Reps Strict Pull Ups Max Reps Kettlebell Snatch in 5 minutes Go to for info, classes, and rules for […]

  • Posted: 3/2/2009

    By admin | In Today's Workout | on March 2, 2009

    Check out the new feature on the site!  It’s below the calendar…  now you can see what tomorrow’s WoD is going to be.       Zach goes overhead…     WOD:    Front Squat:  3 – 3 – 3 – 3 – 3   Shoulder Press  5 – 5 – 5  – 5   As many […]

  • Posted: 3/1/2009

    By admin | In Today's Workout | on March 1, 2009

    Upcoming Events:  Intro to Paleo and Zone Eating – Wednesday, March 11 – 7pm. This class covers the principles and the benefits of Paleo and Zone eating.  Nutrition and sleep are as important as excercise for good health.   Nutrition is the greatest controllable consideration for reaching our fitness goals.  This class will get you started and show you how to tweak your diet to achieve your fitness goals…  weight loss, […]

  • Posted: 2/28/2009

    By admin | In Today's Workout | on February 28, 2009

      Beautiful.  "Beautiful women train with intensity.  They derive self-image from the quality of their work and their ability to excel.  They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell.  They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the […]

  • Posted: 2/27/2009

    By admin | In Today's Workout | on February 27, 2009

        CrossFit is diverse.  Where else can you find such a great mix of people? WOD:  Run 3 miles for time. Yeah, it’s that time again.  Most CFers don’t like to run.  But we’re all smart enough to know the worth of it in our pursuit of fitness.  Your mindset plays a large role in your results…  in any […]

  • Posted: 2/26/2009

    By admin | In Today's Workout | on February 26, 2009

         We don’t have a caption for this pic… Post a caption for it in comments.  The best caption gets you a tshirt.  WOD:  For time… Row 500m 20 dumbbell push press (25lbs DBs – m / 15lbs DBs- f) Row 1000m 40 DB push press Rest 10 minutes 10 kettlebell swings (24kg / 16kg) run 400m 15 […]

  • Posted: 2/25/2009

    By admin | In Today's Workout | on February 25, 2009

        Shelly and Staci’s first WoD…  welcome aboard ladies!! WOD: OHS 60% BW for max reps OHS 60% BW for max reps Front Squat 75% BW for max reps Front Squat 75% BW for max reps Rest as needed between sets.  

  • Posted: 2/24/2009

    By admin | In Today's Workout | on February 24, 2009

      Box Jumps for everyone!  Channelle, Ilario, and Jill last week. WOD:  5 rounds for time… 155lbs – Males / 95lbs – Females 5 power clean 5 squat thruster  

  • Posted: 2/23/2009

    By admin | In Today's Workout | on February 23, 2009

        One of our newest members Joey, working on his push press. WOD: Sumo Deadlift  3 – 3 – 3 – 3 4 rounds for time… 12 jumping pull ups 12 push ups

  • Posted: 2/22/2009

    By admin | In Today's Workout | on February 22, 2009

      Sundays are for skill progression or make up days.  If you missed a WOD, do it today.  If you have a lift or movement that you may struggle with, work on it today.

  • Posted: 2/21/2009

    By admin | In Today's Workout | on February 21, 2009

     We’re closed today from 11am – 1pm for hosting the Rowing Clinic.  Since those are our usual business hours, we’re opening the gym from 2pm – 3pm for the WOD.   Husband vs. Wife, for time…  Lia and Paige go head to head. Who got the better time?  Paige just got back from deployment, give him […]