Hoodie Order 2.0

We are taking orders for another run of our new CFW Hoodie’s. To order, pay the instructor on duty and write your name and size on the order sheets located on the retail counter.

Cost $40

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There will be no Joro Yoga class today.

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Dear CFW Friends-

Please join us this Saturday for what we call “The Christmas Chipper” and our Holiday Party immediately thereafter. Both events at CFCB, 6419 Carolina Beach Road, just opposite Ashley High School.

The Workout has a rolling start, runs anytime between 10 to 12:30 and party goes to 2:30. We’d love it if you’d join us.

Details at www.crossfitcb.com under the WOD tab.

Merry Christmas
Whitney and Brock

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Holiday Hours

Christmas Eve: 8 am-Noon
Christmas Day: Closed
New Years Eve: 8am-Noon
New Years Day: Closed



Jana and Lidia training for the CrossFit Games season last week.



“12 Days of Christmas” for time…
1 Turkish Getup
2 Handstand Pushups
3 Dead Hang Pullups
4 Knees to Elbows
5 Burpee’s
6 DB Thrusters (45/25)
7 AbMat Sit-up
8 Box Jumps  (24″)
9 Pushups
10 Double Unders
11 Toes to Bar
12 Overhead Squat (135/95)

* Wod is run just like the tune…

Round 1: 1 Turkish Getup
Round 2: 2 HSPU – 1 Turkish Getup
Round 3: 3 DH Pullups – 2 HSPU – Turkish Getups and so on…

8 thoughts on “12 Days of Christmas

  1. Meagan says:

    Lidia is a BADASS hot momma! Love her! I know she will be dominating this year at the Games.

    Jana-also a BADASS!!

    Love this workout! 🙂

  2. Amanda W says:

    It is going to be awesome to watch Lidia this year! Holy inspiration. Not many women her age would trade their knitting needles for barbells. What a testament to lifetime fitness.

  3. cody says:

    The Olympic Weightlifting Seminar on January 12th just got better. James Tatum will be bringing his training partner, Travis Cooper. He has been a competitor at the National level for 7 years, and has coached lifters at a national level for the past 3 years. Travis is one of the few lifters to be able to say that he has trained at the Olympic Training Center, LSUS, California Strength, and MDUSA for an extended period of time.

    Best Lifts

    Snatch – 152 KG
    Clean and Jerk – 192 KG
    Total – 340 kG

    There is still room available for the Seminar. Sign up sheet in Lobby!

  4. No GOOD says:

    OK it is that time a year again… SO LISTEN UP!!!
    Happy Holidays!!! Let’s keep them that way. As I have posted every on the CFW page, this will serve as your HOLIDAY SAFTEY BRIEF. Please take the time to read and make sure you pass it on.

    STRESS… During this time of the year stress is 99% of the time self induced. That means you can control it and eliminate it.
    SLOW DOWN… Seriously if is that important you get there right now you would have left earlier. If something holds you late, then be late and wear it well… better late than dead.
    PLAN AHEAD… Make a check list that is efficient with you daily routine, add in for traffic and lines. Leave room for error. Your plan is not that important and not worth an accident.
    PATIENCE… Your triple foam caramel cup of crap is not that important. Relax, the world is not going to end today (really it’s not. I would not be writing this if it had)
    When you find your self losing it and feeling the self induced stress, BREATH, something I have actually learned how to do thanks to JORO Yoga, Ojai, find your center, calm yourself and watch everything around you. Trust me it works!!!
    Take the extra second at the stop sign, look left right and do it TWICE. You are looking for the person who is being controlled by the self induced stress the persone who is not looking for anyone or anything because they are self consumed. When you see someone who may need a hand or even a simple jester as HELLO or Happy Holidays, pass it on. You never know that may be all the person needed to help them calm down. It is a crazy world and it is just getting crazier.
    DRINKING and DRIVING…DO NOT DO IT!!!! Not worth it. $45 for a cab home is a lot cheaper than $10,000 for a DUI or worse, a funeral. I will not be in town for the holidays this year so I can not offer up my usual “call me no questions asked and I will come get you” SO I put it on you to take care of each other, Have a plan cab to the bar cab home phone a friend… what ever you do not drink and drive, you are loved by someone and you do not want to be the one that puts others in danger.

    CFW Family you are part of something amazing! We can make a difference in our selves and our group. I wish you all a Merry Christmas and Happy Holidays. Slow down, remain calm, don’t drink and drive, lend a hand, train hard and be a good person! See you next year!

    Your Friend and Brother

    Ron “No GOOD” Holmes USMC MSgt/Ret

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