336 Crossfit and Athletic Training
This past Monday Ben S. opened up his door’s at 336 Crossfit and Athletic Training in High Point.  We have no doubt that he will be very successful in this endeavor.  If any of our members find themselves in the High Point area, be sure to stop by Ben’s gym to check it out.

First Nutrition Class of 2012

“I am probably one of the only gym owners that will tell you that what you feed yourself is far more important for your health than any workout.”  -Tony Cowden / Owner CFW

Next Thursday, January 12th, we will hold our first Nutrition Class of 2012. The class presents the foundations of Primal, Paleo, Zone, and Intermittent Fasting diets and how to incorporate the best of each to fit your lifestyle and not only meet, but exceed your fitness goals.
Cost: $40.00

Brothers Josh and Seth (foreground). Josh is a CFW member and UNCW student, Seth is Currently interning at CF Voltage in Charlotte as he complete's his Exercise Science degree from UNCC

Front Squat  5 x 5 (3,2,x,1)
Weighted Dips  5 x 5

10 rounds for time…
6 Burpees
6 Pull Ups
Rest 1 minute
*Your goal is to complete the burpees and pull ups of each round, back to back and uninterrupted.

9 thoughts on “Front Squats and Dips

  1. Seth Crowell says:

    Thanks for the shout out! CrossFit Voltage is where I will be completing my internship, though.

  2. Albert Steed says:

    530 class tearing it up today! Great job Rosie and Sensi for making us roll through that! You guys did awesome! 🙂

  3. Abs says:

    What great week at CFW! Happy Friday! I look forward to whooping it up tonight! The turnout for T’s CF Games prep meeting was GREAT!!! CFW will be well represented this year by some amazing and dedicated athletes!!!

  4. Sensei says:

    Hey all!

    Great classes this AM. HOWEVER!


    If you don’t keep track of your training on the board and in your own notebook you are MISSING OUT on a lot of motivation and goal tracking.

    From now on I will be HOUNDING YOU to write your weights and times down on the board.

    Go to Wal-Mart and spend 37 cents on a notebook and KEEP PERSONAL RECORDS!

  5. Meagan says:

    I agree with Sensei. Even if I have not had the pleasure of meeting you yet, I ALWAYS check the board to see how our members have progressed. Some of you I have no face to go with your name, but I see how much everyone has grown. The only way for me to know where you are and how you have progressed is if you write it down! Some people don’t like to write down if they modify a workout or they skip writing a slow time down. Don’t do that. Take it from me, I started modifying EVERY CFW workout. Now, my goal is to do the workout and not modify. I definately do not have the top time or the strongest lift, but I am always progressing. For me, that is all that matters. And remember, we all have off days! I am so stoked to see all of the big numbers on the board. Everyone is doing a great job with our strength week. Keep up the great work!

  6. Whitney says:

    I agree about writing on the board. I need to see more girls stats so I can make sure I am not letting myself slide. I try to keep up with Rosie and Barbara TRY being the operative word, they are 2 badass ladies who are strong as hell. I have been trying to write everything down and I notate my modifications so others don’t feel self conscious about using modifications or writing them down. There is no shame in modifying and no shame in writing it down. When I first started here my sister and others told me to pick someone on the board and chase them to keep up progress and motivation. Great advice that still applies.

  7. t. says:

    This is how I feel about the log book and how you keep track of your progress. http://crossfitwilmington.com/2011/11/important-stuff-and-your-free/

    Some of my staff disagree and prefer you document your daily work. That’s a good thing. If I mandated the CFW staff only do things my way, we wouldn’t be a successful team. “My way” would suppress many of their talents. I give only guidelines.

    Since he posted I will use him as the example; Sensei is an phenomenal teacher with years of instruction under his belt. I’d be foolish to not allow his way in CFW. As it is with all the staff. If they are having fun, so will you.

    So my advice is to take pointers from any/all the staff. Use bits and pieces of their techniques for success to build your own template… one that fits you, your life, and your nature.

    However, I would like all members to write their times/weights on the board. It’s not mandatory of course and none of the CFW staff will throw a hissy if you don’t. It does allow us and all the CFW fam to see your and our (the gym as a whole) development.

    The board also has a psychological component. It’s accountability, both for your and among your peers. Try posting on the board. It tends to inspire.

Comments are closed.