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

Robyn Thornburg and Nancy Ihlefeld have recently lost their mothers
Our thoughts and prayers go out to you both.

Randy on Saturday, day 1 of the Weightlifting class.
This is a good way to start!
Front Squat: 5 – 4 – 3 – 3 – 2 – 2
*Each set is max effort. 

1/4 "Murph" for time..

Run 400 m
25 Pullups
50 Pushups
75 Air Squats
Run 400 m
Hang Snatch: 2 x 5
Snatch Land: 3 x 4
Front Squat:   5 – 4 – 3 – 3 – 2 – 2

0 thoughts on “Posted: 12/7/2009

  1. Sandra says:

    MEGAN & JD, thanks so much for welcoming us into your warm and beautiful home. The food was delicious! I will enjoy my yummy treat today. Thanks so much.

  2. Tracy says:

    Good Morning CFW!! Lovely ladies Saturday night was a blast!! So much fun! Beautiful ladies in the picture…awesome! Great article on Beautiful women!! Tonight is a triathlon meeting at Trysports at 6pm. It is an informational meeting on their triathlon club. Also take a look at their site..our CFW Endurance Meeting is posted on it! Love it! Hope everyone has a magical day!!

  3. abby says:

    sorry i missed the dinner lastnight! sounded fun! Had a great time with you CFW hotties on saturday! Am so excited to gear up for this Saturday too! Fingers crossed I can play…but if not i will support MY ASS OFF! CFW is truely a family of spectacular individuals! AND ron…my flag is still flying and always has been! i agree with you and thanks for sharing! The memorial is AMAZING..emotional all the same!

  4. No GOOD says:

    Ok so you all know how patriotic I am and how I tend to be a bit, I guess you can say colorful with my PRO-AMERICA attitude. Today marks the anniversary of the bombing of Pearl Harbor, 68 years ago. The first time our country has ever been attacked. I am personally connected to this day, my Great-Great Uncle was the Capt of the USS Arizona, Capt Franklin van Valkenburgh, Medal of Honor recipient, who die on his ship. I have been to Pearl Harbor memorial twice times. If you ever make it to Hawaii you should visit the memorial, it is very beautiful as well as sad. What it will also do is remind you of what happens when we are attacked. Take a second and think about how our country, 68 years ago, came together, fought back and vaporized the enemy. Think about current situation, 9/11. Think about how we as a nation came together after that day. Remember you could not turn your with out with out hitting an American Flag….What happened, where did they all go? Have we gotten so complacent that, one certain groups and individuals feel they can question the means in which we keep them safe and two the only time we seem to care is on the anniversary of the event. Something is seriously wrong with this. Again these are my views you may agree or may not. It is with that I say with all sincerity Happy SAJ Day!

  5. Sandra says:

    Glad to hear all of the ideas for the TACKY CHRISTMAS PATRY. There is a sign up sheet posted at the gym for the potluck.

  6. Abby says:

    Also just a heads up those of you with kids or kids at heart(Meagan ;)) I am taking mine skating tonight at 7…it is cheap skate night at Jelly Beans!!!! We are going straight from the box tonight! word.