Welcome home DC!
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 www.crossfitoceanislebeach.com
To register, go to http://crossfitchallenge.xlrun.com/
The Endurance Sport Training Seminar
has been rescheduled for
Wednesday, Dec 16th 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
Thursday, Dec 16th at 7pm
Cost – $20
We’ve some new material for you and some suggestions for maintaining a
healthy diet during the holidays.
The Calendar is almost ready to print!
Yes, The Women CFW 2010 Calendar will be ready very soon. It will feature tasteful presentation of 12 or CFW’s "typical" women and the proceeds will go to the Special Operations Warrior Foundation and The Wounded Warrior Project.
Taylor and Dawn go head to head. Friendly competition
is such a motivator. It’s going to be a fun time in Durham this weekend.
Anyone up for wagers… Zach B. of CFW vs. Kent S. of CF Hickory?
CrossFit: Tabata these…
8 rounds of 20 seconds work/ 10 seconds recovery of..
Clean & Jerk (135lbs-M / 95lbs-F)
8 rounds of 20 seconds work / 10 seconds revovery of…
Row for distance
Weightlifting: Class at 7p
2 position (hang and just below knee) Snatch: 1 x 6
Heaving Snatch Balance: 3 x 3