Healthy Eating and Nutrition Class tonight at 7pm
You do our workouts… now take the next step in health and wellness and tune up your diet.
The next Olympic Weightlifting Course begins next Saturday, 16 January.
It’s 4 weeks of Olympic Weightlifting Programming that will improve your strength, power, coordination, flexibility and have you returning to the CrossFit program more efficient and fitter than ever. The course is a structured class on Saturday at 11am and on Wednesday eveings at 6:60pm and Oly programming each day instead of CrossFit. The program still incorporates CF style workouts so you will not lose any of your conditioning.
Cost is $150 first time enrollment and half off for second enrollment.
January Special Offers:
1/2 off the Intro Course and first month’s membership
24 classes for current open gym members, good for anytime in 2010 – $100.00
Upcoming CFW Events:
Wednesday, Jan 6 – 7pm: Endurance Sports Training Class $20.00
Thursday, Jan 7 – 7pm: Nutrition Class $20.00
4 week Olympic Weightlifting Course – Saturday, 16 Jan – 1pm $150.00
A Lecture on Wellness, Injury Prevention and Care by Dr. Eric McGraw: Thur, Jan 28th – 7pm – No Cost
Grand Opening of New Building – Saturday, Jan 30 at 10:00am
Coach Chris Wilkes at CrossFit Ocean Isle on Monday, 18 January
Coach Wilkes delivers excellent Olympic Weightlifting Training in a one day seminar. We host his seminars regularly. This times he and his boys are going to be at Karen’s gym right down the road in Challotte. Check out CrossFit Ocean Isle Beach for registration, details, and payment.
Sergeant Joseph “Jody” McPherson Fundraiser Night
Come to the Oleander Chick-fil-A location on Thursday, January 14, 2010. 15% of all proceeds between 5:00 PM – 8:00 PM will be donated to the college savings fund for Sergeant McPherson’s 2-year-old twin boys, Jacob and Joseph.
John Velandra, doing the only thing I’ve ever known him to do, helping someone.
You are, and forever will be, missed my Brother.
No time component / Split up into multiple sets as needed
Max Height box jump
50 Deadhang pull ups
4 max rep sets of body weight bench press
50 Turkish Get ups
50 GHD sit up
Weightlifting: Rest day