FGB6 this Saturday: We will kick off Saturday at 8:30am with a Kids Fight Gone Bad, there will be a $5 buy-in for all the kids participating. We will run the heats at :10 and :40 past the hour starting the first heat at 9:10. We ask that you arrive at least 30 minutes prior to running the workout. Also, everyone plan on volunteering to judge/score at least one heat. Parking will be available at the Blair Baseball Fields across Market street as well as the parking lot beside the Unfinished Furniture Store.
September 24th and 25th: We are hosting a Crossfit Level 1 Certification. CFW will be closed
September 24th: Come out and support “Walk A Mile In Her Shoes” presented by the Rape Crisis Center of Coastal Horizons. This is a 1-mile men’s march to stop rape, sexual assault and gender violence. We will meet at Elijah’s on the Boardwalk at 8:15am, walk starts at 8:30am. Guy’s bring a pair of high heels! Then… following the Walk, join us at Crossfit Port City as Tracy and Keith will open up their box for us to join them in a workout.
October 1st: Jared “J-Rod” Olson of Next Level Training will be here at CFW to present a Seminar on the Poliquin Bio-Signature Method and Functional Diagnostic Nutrition. Cost $100.
Limited to 20 people, sign up here BioSignature Seminar under Group Biosignature Seminar
Tabata these… 20 seconds on/ 10 second rest x 8 rounds each
10m Shuttle Sprints
PVC Jump Side to Side