Endurance Sports Training Seminar
Wednesday, 16 DEC at 7pm 
If you intend to complete an endurance (Triathlon, a 5k or 10k, half marathon, marathon or even an Ultra Race) event in 2010, have thought about completing one,
or are a seasoned endurance athlete, you will benefit greatly from this semiar.
Cost is $20.00

Nutrition Class
Thursday, Dec 17th at 7pm
Cost – $20
We’ve some new material for you and some suggestions for maintaining a
healthy diet during the holidays.
Andrew S. at NC Highway Patrol School
 20 – 15 – 10 reps for time of…
Clean & Jerk (135lbs-M/95lbs-)
Alternating kness to elbows (left knee to right elbow and right knee to left elbow)
Hang Snatch: 2 x 4
Jerk: 3 x 3
Clean Pull:  3 – 2 – 2 – 1

0 thoughts on “Posted: 12/16/2009

  1. t. says:

    OMG!!! Breaking news! On Fox News… a new study by University of Vermont "suggests watching less television each can help people lose weight and may help prevent others from becoming obese." Suggests? May help? I wanna know how many tax dollars went into this study! Give me a break. Better yet, how do you get financial backing to do one of these "studies". I want in!

  2. t. says:

    Andrew took top shooter in the two weeks his class was on the range… guess he received some quality training before going to HP school! Seriously, good work Bro, way to represent, and congratulations. We'll see you graduate in Feb!

  3. Em says:

    WOW! t…that's an amazing concept!! Getting off your arse can reduce your chances of being obese?!?!? Today was full of "break through" news reports..they announced today a recall on mini-blind style cords "a choking hazard to infants and children"….WTF!! A recall?? What an entertaining world we live in!

  4. Jason Beninate says:

    hey everyone just wanted to say what up and glad to see my boy andrew doing work! i just got back from california from our last big training event for IOC at 29 Palms…the things and experiences i've had are unforgettable and pretty darn awesome! now i got some time off commin up and you know whats funny…i can only think about more training…this time gettin back to rehabing myself and becoming better. i'll plan on a trip back to wilmington to see ya'll and andrew you better get some time off and meet me down there. later everyone and have a great holiday!

  5. No GOOD says:

    Andrew great job! But just imagine how much better you'd be shooting if a Marine schooled you …ha! We are poor one shot on kill … And this just in doing Crossfit Makes you a better American!!! I hate the news!!! I gave it a chance the other night and for 2 minutes and 30 seconds (thats all I could take) all I got was how many people had been shot , shot at cops and robbed something. I figure if its important, I find out about it here, HA!!! Great WOD today! marina thanks for the push! Sad part is we did great but we also have "CURSE of the FIRST" …

  6. Hub says:

    Reloading!! Great pic Andrew, love the position of the pistol too while reloading!

    Beninate is a Marine and is in IOC?? Wow, I've been gone for too long…congrats on that Jason, good luck with the rest of your training, it really all starts when you get to the fleet.

    I can't tell you all how much it SUCKS to not be at CFW!! Other boxes just aren't the same, not even close. I was rocking the CFW zip up hoodie the other day and some random Charlotte CF'er asked me if I was a member down there, he said he heard that CFW had a great family…I was like, hell yeah they do bro!

    Miss you guys, take care.

  7. peter says:

    just to add to the great news being giving out, on the show the doctors, they are going to talk about how eating no fat foods can make you fat. i almost spit out my coffee laughing so hard. like someone posted earlier, all the info you need is here at CFW.

  8. Bridgitte says:

    Bummed I am going to miss tonight and tomorrow…working both nights but I'll see everyone friday…Sandra, forgot to put my name on the sign up sheet but i'll be bringing an appetizer of some sort

  9. Sandra says:

    Excellent, Miss Bridgitte!
    RNG – I am looking forward to the slice! thanks all. and thanks for the calls and messages – It's been a busy week at the office closing down they year but I am really excited about the party. Don't forget to BYOB. I will have a bucket, yes – a bucket of Sangria for us to enjoy as well.

    See you all here on Friday at 8!
    406 Putnam Dr.

  10. Em says:

    HUB!!! Great to hear from you…visit soon! Sandra, hate that I'm gonna miss Friday, but please let me know if there is anything I can do to help you prep…I'm off work Thursday night. Great job Andrew…representing well!!