We still have a few slots open for the lifting seminar on Saturday, contact Andrew (info below) to secure yours…

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 ams0507@alum.uncw.edu or (910) 990-1260 to reserve your spot.

Always the joker, Rex A. sports the lastest in CFW fashion at the CF L2 cert
last week at One World.  He lists One World as his CF home now, but we’d be more than happy to claim him! Check him out at http://combatathlete.blogspot.com/


WoD:  2 sets of max reps of each of the following

Deadlift- (225lbs – m / 145lbs – f)
Shoulder Press-  (135 – m / 75 – f)
Deadhang pull ups
Front Squat- (135 – m / 95 – f)
Weighted Ring Dips (25 – m / 10 – f)
Kipping pull ups


0 thoughts on “Posted: 9/23/2008

  1. clair says:

    Ouch, Nix that hurt as for my times though ,My first round I subbed the 1000meter row for a 3.5 to 4 mile run from home to gym then immediately started the wod as soon as i hit the gym door and the time for that round was 23:38 and my 2nd was as rx'd @ 10:?? beat that SUGAR

  2. Nix says:

    T or anyone else, how was Jackie scored yesterday? Do you combine the two times? Combine the entire time (including rests)? What was that little wus of a man Clair's time?

  3. Sensei says:

    NIX!!! My fuzzy little friend! We wrote the time for the first, then the second, and then the total of the two. Word.

  4. Andrew says:

    Anybody who has signed up already, please try and pay by Wed. We have just a couple of spots left open and I'd like to try and fill them. You'll pick up a lot of technique and tips. It'll be a great experience or all those that can make it.

  5. Shawn K says:

    FGB on Saturday: Since CFC is hosting do we sign up under their team? I wasn't sure how the fund raising was totaled for the "Facility Awards" or if a "team" represented a "facility". If team=facility we might as well give them some help with the fund raising totals since we're using their gym.

  6. Shawn K says:

    Cool. I signed up with the CFW team and see that you already have 16x more money raised than I do. I may put you in charge of Sophie's college fund. Also, if anyone signed up as an individual (Maria) I *think* you should be able to edit your profile and join an existing team.

  7. DC says:

    hey guys even if you arent going sat. to do FGB you can still do a donation if you want. it's all for a good cause. and shawn if you do that you could pay for 3 more kids by the Sophies ready to go.. lol