Beach Workout tomorrow evening – We’re meeting at lifeguard tower #11 (next to The Oceanic Pier) on Wrightsville Beach for a beach workout at 6pm. Glenn McCarroll has invited us to join his workout and asked us to bring tires and kettlebells to add to the fun. Meet at CFW at 5:15 to carpool, or park across the street from The Oceanic.
Don’t fear the swims. They are short and if you aren’t comfy with them at all, like everything else we do, there’s a substitute. Running replaces the swim. Come out and enjoy a great workout. Oh, not to call anyone out… but bringing a surfboard and watching doens’t count!
Post Card Contest
You’ve seen the postcards on the desk, you may have taken a few and given them to your friends.
But here’s a greater incentive to give away more…
Whoever refers the most new clients that sign up and finish our Intro Course in the next month wins $100 cash. Just write your name on the back of the postcards you give out and when those you refer bring them in, we’ll tally them up. It’s an easy $100 and great way to help us spread the word about CFW and bring that someone you’ve been trying to get into the gym ion here for a workout.
Don’t forget, we offer a free "walk in / trial" workout for anyone that just isn’t sure about CrossFit. The workout is light and not complex, yet just intense enough to show a newbie what we’re all about. It won’t leave anyone to sore to walk the next day!
Yesterday, Grace gave birth to her beautiful baby girl, Parker. Congratulations Grace!
Mike high bar back squatting 405lbs… to the bottom! Mike, a former Oly lifting competitor understands the benefits of squatting past parallel.
On training days, lighten the loads and go deep. When max day comes around, you’ll see real gains.
WOD: "Heavier than Heavy Fran" 12, 8, 5 reps for time of…
thrusters (185lbs-M, 135lbs-F)
weighted pull ups (45lbs-F, 25lbs-F)
**This is a heavy one! Like everything we do, it’s scalable… but if you come down in weight we’re gonna add reps!