Upcoming Events

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

Merritt, one of CFW's many triathlete's. Strength training for triathalons makes the athlete not only stronger but allows for the application of power to the Swim, Bike and Run.


Tabata these… 20 seconds on/ 10 second rest x 8 rounds each

10m Shuttle Sprints
Handstand Holds
PVC Jump Side to Side

11 thoughts on “2 Days Until FGB6

  1. Abs says:

    Tri people AMAZE me! Glad to have you Merritt and I am anxious to see your improvement in your sport with the help of CFW…we can add it to many other success stories! Keep DOING WORK!

  2. Albert Steed says:

    Great Job Merritt!!

    For the BioSignature Seminar. Do we just buy the 100 dollar deal on that website to attend? i didn’t see a sign up sheet in the lobby.

  3. t. says:

    Many endurance athletes and coaches that maintain proper strength conditioning interferes and/or degrades endurance performance even when data and results show otherwise.

    It’s pleasing to have CFW athletes entering and placing high in so many endurance events.

    On that… A big congratulations to Clair on his 5th place finish last weekend at the 9/11 memorial “Tunnel to Tower” run at Camp Lejuene. Clair wasn’t satisfied with 5th, but I’m guessing the four guys who finished before him can’t deadline 465lbs.

  4. JZ says:

    Defintiely, Merritt.

    Midline stability, increased strength, increased power, better breathing… all great for swimming, biking, and running.

  5. Abs says:

    Team Jacked and Stacked…..When is everyone doing FGB??? Saturday? monday? Time? I know IP…is going EARLY at 8…but I believe WITH kit! Remember if you do kit you can also repeat WOD on Monday without kit and use the higher score!

  6. Tanner says:

    For those of you who haven’t checked the FGB page lately, we just went over $12,000 as a team with a $1,000 single donation. Awesome!

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