PowerLifting 101A seminar on the competitive lifts. 

   Attendees will learn to improve their form and technique and reach new personal records on the deadlift, the benchpress, & the squat.

    The seminar will be led by APF Powerlifter Will Kuenzel, NSCA-CPT. Will’s best competition lifts include a 605lbs Squat, 475lbs Bench, and a 605lbs Deadlift. He is currently part owner of Energized Fitness Solutions of Charleston, SC. 
Date:  Saturday, September 27, 2008
Time: 9:45am to 12:00pm – 1 hour lunch – 1:00pm to 3:00pm
Cost: $50.00
 The class is open to only 15 participants.  Contact Andrew Smith at or (910) 990-1260to reserve your spot.


Andrew demos the Sumo Deadlift

Happy 22nd Bro!

For Time:

  • 22 box jumps (20" box)
  • 22 reverse wall ball shots (20 lbs – m / 14lb – f)
  • 22 ghd sit ups
  • 22 burpees
  • 22 wall ball shots (20/14)
  • 22 knees to elbows
  • 22 push ups
  • 22 air squats
  • 22 turkish get ups (w/ 45lbs bar)
  • 22 double unders
  • 22 push press (45lb bar)
  • 22 OHS (45lb bar)

More Diet Info/Resources…

0 thoughts on “Posted: 8/25/2008

  1. Sensei says:

    Oh boy! It's the "22 of everything crossfit ever invented" WOD,…lol can't wait! Happy B-day Andrew! We need to roll!!

  2. t. says:

    Ah… the "youth vs. experience" rivalry btw Don and Drew continues I see. Will someone please let me know which one of these clocks the quickest today?

  3. Chelsea says:

    How do you do a Turkish Get-up with the bar? Don't you need one hand to get you up/off the floor? Lets just say I am a bit "challenged" with coordination…I don't want to knock myself out!

  4. Josh says:

    Good thing I'm going to be 15, atleast that what Emily say's I act like. Thant being said, What's up with all these August birthdays, I guess Christmas time realy is the time for giving!!!!

  5. DC says:

    My bad it would Be HUB next I think.. But OCT is going to suck everyone. It starts off with DAWN then Grace,Emily,
    Olympia, whoever else is in there… they all are back to back.. someone plz pray for us.. lol