CFW instructor Aaron during a ju-jitsu demo at our Kids Kamp

Join us at CF Carolina Beach tomorrow at 8am for an Affiliate WOD
Olympic Weightlifting Class 9am Tomorrow
No
Yoga this Sunday (7/24)

Crossfit
Back Squat 1-1-1-1-1-1
* Use 90-95% of your heavy single from July 8th

EMOM- Every Minute on the Minute
KB Snatch (24/16) -alternate hands each rep
Burpee
*1st min 1 snatch + 1 Burpee complex, 2nd min 2 of the complex, and so on until you cannot complete a round within the minute

Olympic Weightlifting
1 Snatch + 2 OHS + 1 Hang Snatch + 1 OHS x 4 at 65% of Heavy Snatch Single
Back Squat 1-1-1-1 90-95% Heavy Single from July 8th
CF Metcon

12 thoughts on “CFCB Affiliate WOD Tomorrow

  1. No GOOD says:

    Here is the WEEKLY Fight Gone Bad UPDATE/REMINDER.
    1. A donation of $150.00 will get you a KICK A** FGB VI T-Shirt

    2. CFW has AWESOMENES so I know we will knock this out of the park!!!

    3. SAVE THE DATE or you could say STD FOR FGB (hahah) 17 SEPT 2011 CFW.

    4. 57 days till FGB VI.

    5. You can register at this link https://fgb6.rapidgiving.com//login.aspx

    6. Start this Friday with a $5.00 donation. Like I said if 200 of us donate $60.00 in the next 57 days CFW will have raised $12,000.00

    7. Check out this link from last years controversial 2d place video (it should have been 1st) and if this does not motivate you, then you must not be a member of CFW …BOOM that just happened!!!!
    http://vimeo.com/15698947

  2. No GOOD says:

    I just received an email from RAPID GIVING LETS GET JOSH a FREE IPAD!!!!

    Free iPads For Our Team Captains

    The Team Captain that gets the most new team members to register online for Fight Gone Bad 6 by Monday, July 25, 5pm PST will win a FREE iPad 2.

    Lets get the LEAD out CFW!!!!!!

  3. Tanner says:

    Great work by the 6 a.m. crew today! Big ups to Jeremy for beasting through 12 rds of the met con, killin it dude.

  4. Sensei says:

    Thanks for the props! Those kids were AWESOME! Those Kids Kamp Koaches are AWESOME! I think josh would rock out with an Ipad! lol

  5. taylor says:

    Good job Steve for coming out to Punch last night and killing it! I had a great time watching you kick your own butt! You really did awesome. If anyone else is up for it, class it every Thursday at 7:15, bring your own gloves

  6. Felice says:

    just wanna give a shout out to Anna, Jan, and Andy from last night’s intro class. They killed the wod at the end of the class! Anna did the box jumps on a 24 in box! BEAST! great job guys! It was a pleasure working with you all, and I look forward to seeing you kill some more wods at the gym!

  7. meagan says:

    What a fun week with our campers…..we have some future athletes coming our way. I had such a blast all week getting to know and workout with these fun kids. We had an awesome group of campers. Thanks to all of our campers for listening and always willing to try their best. Thanks to everyone at CFW for all of your time, help, and support. Kids kamp was a success!

  8. Anonymous says:

    The address for CFCB is:
    9 South Pavilion
    Carolina Beach, NC 28428

    it’s right next to the CB pavilion, google map it. We need to be there by 8, meet at CFW no later than 7:30 if you want to carpool.

  9. Tanner says:

    The address for CFCB is:
    9 South Pavilion
    Carolina Beach, NC 28428

    it’s right next to the CB pavilion, google map it. We need to be there by 8, meet at CFW no later than 7:30 if you want to carpool.

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