Olympic Lifting Program begins tomorrow – 1pm
If you missed Wednesday night’s class, it’s not a problem.
Our Oly Program is 4 weeks of Snatch, Clean & Jerk, and their skill transfer
exercises.  This program will greatly improve your coordination, flexibility, and balance… not to mention your power and strength. 

Happy Birthday JJ and a day late to Jenny and Joel


WOD:  "The Viking"   At JJ’s request!
For time:
500m row
1 mile run w/sledge (16lbs-M / 10lbs-F)
50 left sledge strikes
50 right sledge strikes
1 mile run w/sledge
500m row

0 thoughts on “Posted: 10/2/2009

  1. ilario says:

    Yeaah buddy! I'm driving back early to get me some VIKING! (tastes like chicken…) Aiming for 5-ish…JJ, I've already used up all the nice things I have to say about you from FGB. Stop being so cool, so I have time to think up some more BS! You've depleted my stash!("they said it couldn't be done…"). JJ, my man, you are one of the stars on this reality show called the "O-CFW"! You are larger than life both in humor and in heart. Your graciousness makes us all feel welcome and your efforts make us all feel humble. Keep setting the bar, and we, your adoring fans, will follow.
    Jenny, Happy Birthday! Joel my man, look forward to celebrating with you in person…one of these days. Thank you for all that you do to keep our country safe and secure. We all appreciate it, and we appreciate the A-game you bring to the box. PS: Jen and Rachel, you ladies look FIERCE knocking out those Pull-ups. Hope to see some runners on Saturday at Mayfaire!

  2. Em says:

    Jj….happy birthday buddy…hope you have a FABULOUS day you animal…Joel, happy belated…Have I said how many WAY cool people have birthdays this month….so awesome!! ;op

  3. drew says:

    Happy bday JJ. I predict someone will get stopped by the cops again running around dutch square with a sledge hammer.

  4. Scott S says:

    Now I know why the Vikings had such big shoulders. It was fun but carrying that sledge got a little old. Thanks for buying the big ones t.!

  5. Jill P says:

    So JJ, how many times you gonna run this thing today? 🙂

  6. Randy says:

    Happy B-day JJ, wish I could be in Wilmington for the Viking! That's my favorite work-out and would have been my choice for my B-day.

  7. Julie G. says:

    Thanks Brandy for pulling me through the second run. Great workout…arms on fire running after the sledge strikes. Good stuff! Happy B-day everyone!

  8. Rachel says:

    Happy birthday to all! I am so upset now that I decided today was my rest day. It looks like a fun WOD. I had the same thought as Jill. "How many times is JJ going to do this one?" Ha!Ha! Blaine wishes you a happy birthday. Hope to see some peeps tomorrow.

  9. Sensei says:

    Hey all, Rachel and I are throwing a little house warming party tomorrow from 4 to whenever. We will have burgers, hotdogs, and other things food oriented. We also have drinkage but if you have something you want for yourself please bring it! I would love to see my CFW family even just for a bit. We are at 128 Victoria Drive, Wilmington 28401. If you are reading this, then you can put that address into Google for directions. I also wrote them on the board at the box. or you can call me @910-431-1038. Love to all! See you soon!

  10. Cindy W. says:

    Happy Birthday JJ! Bill and I enjoyed your WOD today 🙂 My birthday is tomorrow and I was thinking that I should have everyone do "Cindy"!! Haha, just kidding. I don't have enough time tomorrow to fit that WOD in but it sounded pretty good 😉

  11. Meagan G. says:

    What time and where is everyone meeting tomorrow for the Save the tatas run? I am planning on coming out! See you there. Happy bday JJ.

  12. jj says:

    Thanks for all the thoughts CFW Family…This WoD was inspired by Combat Athlete, spotted it a while ago and thought it would ROCK!! Hope everyone had a great Friday and has a great weekend!!