Friday
Warren receives instruction from Josh on proper elbow position and front squat technique.  Our Intro Course is three classes of step by step instruction on the foundational movements that make up our fitness program.  We use a simple, yet very effective "crawl, walk, run" method of bringing new members into our CrossFit program.  Safety and injury prevention are the first factors considered in how we advance new members.  New clients experience a progressive, structured advance into our full on CrossFit programming.
 
CrossFit
For time…
20 box jumps – 20"
5 handstand push ups
20 deadlift (185lbs/135lbs)
20 pull ups
20 push press (95lbs/65lbs)
20 turkish get ups (24kg/16kg)
20 push ups
20 sit ups (on the floor)
50 squats
 
Weightlifting
Hang Snatch: (70%) x 3 x 4
Snatch [(75%) x 1] + [ohs x 2] x 3
Snatch high pull: 100% x 1 x 5
 
Endurance
 
 

12 thoughts on “Posted: 3/12/2010

  1. Rach J says:

    Warren! Congrates on joining the best gym in town! Hope to see ya soon. Good luck to everyone that is racing this weekend. For those racing Saturday Blaine and his taxi driver will be there cheering you on. t. I wish I could do the class but I gotta drive Blaine around to all his Saturday advents. Oh and I gotta support man, Go Dan Go! See everyone Saturday night. THANK YOU, No Good for your service to our country and for protecting my family!

  2. drew says:

    No Good, sorry I can't make it to your ceremony today (work). But I look forward to seeing you all tomorrow night, best of luck to anyone racing tomorrow, not that any of you need it.

  3. AFED says:

    Damnit! I know I should have opened…i missed the treats! agh! How was this WOD…everything but the sink in this one huh! Working hard to get my hubs and I to No Goods PARTY!!!! please baby jesus let a sitter fall from the sky!

  4. Shawn K says:

    Maria, those paleo muffins were awesome! And I thank you ahead of time for providing post-workout meals for the morning crew all next week.

  5. Walt says:

    Maria, I second Shawn's post emphatically. Delicious! I can not wait to see what your going to whip up for us next week.

  6. Noelle says:

    Shouldn't all these numbers be 200 instead of 20? One rep for each member of the gym! I'm just sayin…

  7. ChrisT says:

    Maria, those paleo muffins were GREAT! I'll take those over the squash any day! Ha! ShawnK said he would provide some financial assistance for next weeks post work out meal.

  8. Tracy says:

    Hey Team CFW! Triathlon at UNCW tomorrow morning..some of us start around 9:15ish…Dan,Daniel,Melissa,Jana and myself! Noelle is racing on Sunday! Come support!! They are fun to watch! No Good hope you are enjoying your day!! Woohoo!!

  9. maria says:

    Good Luck Triathletes! Glad the AM crew enjoyed the paleo treats. Don't know if it'll be a weekly event but I do love cooking, especially trying new recipes…Lately it has been 100% paleo in my house and I'm gonna keep at it. Guys if someone could just come to my house and bathe my kids, do a couple loads of laundry, I think I could make it a regular event. Otherwise take em when you can get em.

  10. Scott S says:

    RNG- look forward to seeing you tomorrow. Can you post the time and address one more time? Congrats on an accomplishment you will always be proud of.

  11. Shawn K says:

    The weather's getting warmer so a plastic kiddy pool, some laundry detergent and a garden hose can easily take care of both those problems. Dress the kids in all their clothes at once, fill the pool with soap and hand them the hose: problem solved. Now bring on the breakfast!!!!!

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