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



Deadlift 5-5-5-5 (2/1/2/0)
* use Fat Gripz
Shoulder Press 3-3-3-3 (2/1/2/0)

3 rounds for time…
10 tire flips (350)
400m sprint
* rest 3 min between sets

Olympic Weightliftng
High hang snatch – 60% x 4 sets
High hang clean – 75% x 4 sets
Snatch pulls – 3×3 @ 90% of snatch

Crossfit Met-con

11 thoughts on “Deadlift and Press

  1. Albert Steed says:

    Way to go Ryan! I am damn happy for you! You have been doing awesome and are putting my story to shame soon!

  2. Chrissy says:

    Go Ryan!! I love working out with you. Your attitude and work ethic are contagious! Keep up the great work!!

  3. Josh says:

    I am heading down to CFOIB on Saturday for the charity WOD that Karen and her crew are putting together. I’ll be leaving from CFW at noon if anybody would like to join me

  4. Sara Clark says:

    don’t forget about the gymnastics seminar people! If you aren’t named Felice, you should probably try to go…

  5. Scott S says:

    Josh – I will be going to OIB with you. For anyone going to Durham, it will be a good opportunity to do a WOD in an unfamiliar gym. Nice folks downt there, too. AND, it is for a good cause. The woman for whom the fundraiser benefits died recently leaving two very young children without a mother 🙁

    Ryan – nice job! I know Strong is the new Skinny, but being a little skinnier ain’t so bad, is it?

  6. Miranda Klette says:

    I would like to share one of my preferred motivational health and fitness quotations with you and your visitors: “Wholesome exercising in the free of charge air, underneath the huge sky, is the most effective medication for human body and spirit.” – Sarah Louise Arnold

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