Crossfit Q & A Open House this Week
Join us on this Thursday, December 1st, as we open up the doors for an informal Q&A session with a panel of CFW and Port City CF Instructors and Owners. This will be open to all members, their family, friends and the general public. Topics will include programming, competition prep, nutrition and general fitness. Mike Clay from Custom Fit Meals will be catering the event. Doors will open at 5:30
Crossfit Ocean Isle Beach (CFOIB) presents “Ellen Fights like a Girl” Charity WOD
We have been invited to CFOIB on Saturday, December 3, to participate in a Strong Woman Workout to raise funds for a mother of two boys (ages 3 and 5) who has been diagnosed with terminal cancer. 100% of the proceeds go to medical costs and medical expenses for the family. All fitness levels are welcome! Men, women and children too! For more information go here
Build a House BBQ Benefiting Master Sgt Eden Pearl
Sunday, December 4, 12-5pm. Live Music, beer specials and more
To read more about Master Sgt Eden Pearl read here
Box Jump for Height
The box jump, so simple for some and a mind you-know-what for others. Today we want you to build your confidence by jumping on a box for height. It is important to note that a box jump is not the same as as vertical jump. The world record record vertical jump is 46 inches, yet there are a handful of people in our gym that can box jump over 48 inches. The key to the box jump is bringing the feet and knees up fast, not necessarily how high you can jump. On your jumps work on an EXPLOSIVE jump and quickly bringing the knees (and therefore, feet) up high and outside the arms… FAST!!!
6 Rounds of. . .
10m Sled Push (135/85)
* rest as long as you need to retain speed and power
Class at 8 am and 6 pm