Open to any and all, bring friends. Beginner or advanced, rain or shine, we will meet at 2pm at the Wrightsville beach soccer field (adjacent to the basketball courts). We will do a 150 m course of bear-crawl, crab crawl, broad-jump-burpees, run backwards-run(50m) and then sprint back to the start. 3 RDS for time. Rest 5 minutes and then do a CFE run WOD (around the loop): Sprint 6 minutes, rest (walk) 3 minutes, Sprint 4 minutes, rest (walk) 2 minutes, Sprint 2 minutes, Rest (walk) 1 minute, Sprint 1 minute, Rest (walk) :30 sec, Sprint :30 sec., Rest (walk) :15 sec., Sprint :15 sec….and you are done! I’ll hand out interval instructions at the park on Sunday, but you MUST have a stopwatch to track your own times on the run, unless you plan on pairing up.
"The Women of CFW" 2010 calendars are here!
Purchase them at the gym or stand by, we are setting up a Pay Pal account solely for the calendar. It will be up asap.
Cost is $25.00 – All proceeds go to
The Wounded Warriors’ Project and The Special Operations Warrior Foundation.
Abby – "Diane" as Rx’d: 6 minutes flat.
You guys and gals really smoked "Diane" on Thursday with lots of sub 5’s and 6’s. Daniel almost went sub 3 min with a 3:03. But more importantly, more of you did it as Rx’ed than ever before throwing out the concern for time and getting the benefits of doing the workout as it’s intended.
CrossFit: 6 rounds for time…
3 jump in / jump out tire flips
10 one armed sledgehammer snatches (16lbs-M / 10lbs-F)
20 sledge strikes – 10 left/10 right (16 / 10) *formerly swings – strike sounds more badass.
*sledgehammer snatches: start with hammer head on the ground, handle up. In a partial squat and with an overhand grip, grasp the handle. Aggressively extend the hips and transfer energy to the hammer with enough power to rotate it 180 degrees and receive it overhead. Return to the ground and repeat. Don’t drop it on your face!