FGB III at CrossFIt Coastal.  Ezekiel (top/center) and his crew ran a great fundraiser Saturday.  Thanks to everyone who came out to participate and support.  And a special thanks to all those that sponsored an athlete and donated.  The CF Coastal, CF Cape Fear, CF Stone Bay, and CF Wilmington combined total was just short of six thousand dollars!

WoD: Total (1 rep max of each)

  • deadlift
  • bench press
  • squat

Let’s see what you guys learned from Will on Saturday.



0 thoughts on “Posted: 9/29/2008

  1. Andrew says:

    Let me know what y'all thought about the seminar. Fitz won't be around to write it up on the board but he hit a 40-50lbs squat PR after most people had left. Just to let ya kno T, you might want to switch the placement of the SQ and DL. Most people are too taxed after a max DL to get a good gauge of their SQ. Up to you though bro.

  2. Shawn K says:

    Andrew, sorry I couldn't make it Saturday. I had a tight schedule but have heard nothing but good things. Chris Thorpe hit a new PR on bench this morning.

  3. Sean says:

    Yeah Andrew, I'm sorry I missed it too. I was really looking forward to that seminar. Previouse engagements though. Hopefully I can make the next one though!

  4. Ilario says:

    Congrats and thanks to all the CFers who represented on Saturday.
    Andrew and Darren, thank you for the pointers today-hit PRs on all my lifts.

  5. Sean says:

    Good job to Aaron, Thomas and Charlie on today's WOD… you guys did a hell of a job. And thanks for the spots everyone… thank God you guys were there…

  6. Andrew says:

    Ilario-awesome news bro. Very nice. Sean/Shawn- No worries guys. I'm hoping to get Will back up here before the New Year. Seems like we're getting some good response from the seminar. I'm glad people enjoyed it and have been hitting PRs in their lifts. It's up to Tony as far as bringing Will back up, but I'd like to give those that missed it this time the opportunity to really tweak their form. Here is a link to a quick video/slide show I made for the seminar. Maybe Tony or one of the other trainers can edit this link into the front page so more people can check it out: http://www.youtube.com/watch?v=XE79TlC_E-4

  7. thomas says:

    Yeah man, the seminar did help out alot. I got a new pr on all the stuff today. 305 on bench was 20lbs higher than previous, 335 on squat which is 40lbs higher than previous pr. and 455 on deads.

  8. Sensei says:

    Ha Ha…yeah ditto on that brother. PR's all the way through for me. It's the plateau syndrome..NICE TO REACH THE NEXT ONE!!

  9. John Velandra says:

    Hey all!! Great to see such a rocking turn-out for FGB.

    Great seminar as well. Excellently presented and well spoken.

    Thanks for the opportunity and I'll be back over soon.

    You guys are great!

  10. Andrew says:

    John, I appreciate it. It was nice meeting you as well. Hopefully everybody picked up at least something small they can utilize on down the road.