Today’s workout is to honor the soldiers murdered at Ft. Hood, TX.
4 of them belonged toCF Lumberjack
We’re opening an hour earlier, at 9am, on Saturday to facilitate the event.
 Click here to read more and to donate to the families of the slain:

The Endurance Sport Training Seminar
has been rescheduled for
Wednesday, Dec 15th at 7pm
We’ll present Anaerobic Endurance / CF Endurance’s tempo/interval
programming, how it works, the physiology behind stamina training, and why
it is superior to conventional to conventional long, slow distance endurance "aerobic" training.
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

Our next Olympic Weightlifting Class begins today at 1pm!
It is not to late…  just be here at 1pm enter.
Learn the Snatch and Clean & Jerk and their skill transfer
exercises and increase your coordination, flexibility, power, and strength.
In the spirit of the holidays, we’ve lowered the cost from
Cost $100 / $50 for second enro
The sign up sheet is at the front desk.

CrossFit Ocean Isle Beach 
and owner Karen Reilly, a.k.a The Chic from Holden Beach, is hosting a 5k run and 1mile Dog Jog on Dec 12 to benefit Paws-Ability.
So for those of you that aren’t going to Durham you now have
a fun event you can attend a bit closer to home.
For more info go to
Happy Birthday Laura!

Charles’ first Turkish Get Ups
 Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (24kg)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
DB Squat Cleans (45lbs)
Run 400m


0 thoughts on “Posted: 12/5/2009

  1. taylor says:

    I want to sit and watch all those movies on youtube after Darren's link…but I have to go to bed! Holy crap, the only thing funnier than that, is to see the people who wrote that program. BTW, rings or no rings, when people pass by my house…they totally know a ninja lives here. Miss you Darren.

  2. kent says:

    23:00 Rx'd kinda chilled on my runs. Traffic was bad and it was slicker than danny boys freshly shaved head. Tony i guess since i am better than anyone in that place ill set the standard. Its a shame when someone 5hrs away has to be the one to post a time for you Tony,but im here for you man. I know there are gonna be a lot of haters getting on here now and posting times that may beat me by a few seconds but in their heart and mind they will be thinkin how the F*** did he do that. Now for DC…I think i have figured out what DC stands for…Didnt Come,or Dont Come..Its ok DC at least you were smart enough not to waste your time or money

  3. t. says:

    Kent… the post asking for times wasn't me. I use a little t when I post. But I'm glad you posted your time! I'm in Fayetteville listening to Dr. Sears, so I'd like to hear about some CFW times too!

  4. t. says:

    T, Sometimes… Admittedly our comments page has become a place for fun interaction and lately, sh@t talking. If ya wanna know some times, ask and our folks will post em.

  5. Andrew says:

    Hope everybody is doing good back that way. Trying to find a way to get to Durham to watch the challenge. Maybe I'll get there to see y'all kick ass.