Brandon Gardner of CF North Carolina/ Team ROC-Raleigh will be featured on The Ultimate Fighter 8.  Congratulations to Brandon and to CFNC / Team ROC owner and Gracie BJJ Black Belt, Jason Culbreth.  Jason and his staff run a professional and effective facility as is apparent by having one of thier athletes make the cut for TUF 8.  Check out Brandon’s debut on the season opener this Wednesday night at 10pm.

Lia pushes through last week’s KB WoD. 


  • overhead squat:  10 – 8 – 5 – 5 – 5 – 5 – 2 – 2
 3 rounds for time…
  • 20 half moons w/ ball (20lbs/14lbs)
  • 20 push ups
Half moon video demo: 


0 thoughts on “Posted: 9/16/2008

  1. Sensei says:

    Thank you Dawn. I will try it this week! I just got to 165 x 2…This is after the other 40 each at over 100 pounds ….WEAK! lol but I am sure I will get 225 up at least five-ten times.

  2. Clint "orange crush" Horsley says:

    “My fellow warriors, I have called you together today for this meeting….” Oh wait am I dreaming of being in the movies again!!! Guys and Girls and others!, I wanted to add a comment about all of the Crossfit local comparisons. Fitness is what you are, not what you do to become it. Crossfit is a gym with a name, is by definition the same as “cross training” which means= refers to training in different ways to improve overall performance. It takes advantage of the particular effectiveness of each training method, while at the same time attempting to neglect the shortcomings of that method by combining it with other methods that address its weaknesses. (Wikipedia). So who gives a crap whether we are doing the same exercise as everyone else? Go to Gold ‘s and watch the trainers there, for every trainer there is a different way they work people. Do they go around telling each other that you can’t do that and say you are Gold’s Gym. Zeek- grow up and get a life (maybe Colorado will help that!!!) I am 43 years old benching almost 300 squatting almost 400 and dead lifting almost 500. I weigh 240 pounds and am 6’2 and can now put my full hand over the rim and almost dunk a basketball. For everyone reading this site I haven’t done any of that since I was 18 and I have worked out at Gold’s for 10 years. Never improving just getting “bigger, fatter!!! And not stronger” Since I walked into CFW and met Tony in January I have lost 30 pounds, and become an athlete again. I don’t give a crap if he is doing nothing like any other crossfit in the country, he and all my family there has changed my life physically and that is all that matters to having a successful gym. IF CFW or CC or any other Crossfit has members who have become more fit then God Bless you, forget the other affiliates and go on doing what ever it is that you do that makes people come through the door. And quit trying to play down a gym that does it differently. If you think its not as good send your members over to make us see how you do it better and if that’s not your style then quit all of the innuendoes and “slight of lip” remarks and spend more time making your own members the best they can be. Yours truly, the only guy will to wear orange shoes red shorts and a camo shirt to work out in and feel good about it….

  3. Clair says:

    Clint I'd like to say "ditto" to your comment those were great points you made. P.S. Do you recall were you purchased those hott shorts,I think they should be part of the mandatory dresscode,all in favor say W.T.F.

  4. clint says:

    I thought i would add this which i just received so we can all kow that Zeek says that he never, well i'll let yall read what he says….


    Someone directed me over to the CrossFit Wilmington's website to a comment you have posted which mentioned me. Just wanted to clear up what was that was all about. I'm not entirely sure what has been said by who about who, but we really don't care. We request that you not mention our gym, program or members anymore. We want to work together with you guys, not against – so let's be friendly. Our members, trainers or owners never say anything bad about CFW.

    Crossfit Coastal has never mentioned CrossFit Wilmington on any of its posts, nor have we badmouthed your gym or your members by posting inappropriate comments or talking trash. Myself and tony have opposing views on how to run a business and thats fine, but the most important thing is that both myself and Tony care about our members.

    We've spoken to KC and Tony about the assumed hostility between our gyms and it shouldn't be that way. I'm not sure why you guys keep adding fuel to the fire, because we have not said one thing about CFW, its program, or its members. CFW, unfortunately cannot say the same, which is why we now have to screen our comments. (just like CrossFit does on their main website).

    CrossFit has issued a no contact warning to CFW, which does not apply to its members, but we are asking you to leave us alone. I think its great you love CFW, but you don't have to talk down about my program, my gym, and my members. Like I've asked people who have had a problem with us before – just train hard and leave us alone.

    Ezekiel Martinez

  5. t. says:

    Hey Guys, I admire your loyalty and value your love this outfit. But I gotta keep this comment spot on the right track. All you guys that know Clint probably realize his comment wasn’t in ill means towards Ezekiel. Clint is a trusted friend and I reqard his opinion and wisdom as highly as anyone’s. Clint knows more about the silliness that I’ve had to deal with than most. So his comment actually reflects more knowledge than many would realize. But, again, I’m still on that high road on this topic. If there’s any question of that, then just wait ’til tomorrow’s WOD post. So if I’ll delete my Brother Clint’s comments, I’ll delete anyones.