Today the 5:45pm  class will be held in the parking lot of Lowes Foods on South College Rd. 98.3 is doing their annual 24 hour food drive where A-Webb will be broadcasting for 24 straight hours! It’s like a broadcast tabata!!!  Bring a can and do the WOD!

5 Rounds for time:
8 Ground to overhead (135/95)
10 Chest to Bar pull ups

Endurance Supplement:
Row 500m x 5 (1 minute recovery)
Run 400m x 5 (1 minute recovery)

8 thoughts on “

  1. No GOOD says:

    Good Morning CFW!!! I think I am over Jet Lag and on track. There are 4 gyms in area I am presently working out of. I am pleased that one is a CF gym. Last Night I did the Thruster WOD (because it was too good to miss out on) during my warm up there were 3 service members that came in and started the killer bicep something ha!! It must have been intense because they did it the entire time I warmed up did the WOD and rolled out. Also I realized it was intense becasue they were spootting each other with one hand to help them curl the bar up and it was so heavy that they couldnt lock out their arms at the bottom and rocked back to get it up, one of them was in a great ammount of pain. How did I know …he kept grabbbing his elbow saying damn it really hurts bad, he by the way was the leader of the bunch, but he continiued to CURL…then one of the highly trained CURLERS told him its ok its just the musle in your elbow growing….. here was the weird thing they were all wispering but would yell to CURL the weight…… As I sit here feeling the soreness, not pain, in my entire body I am thinking about thoses 3 CURLERS and how limited they must feel today by training just one body part….. It is good to get out of your comfort zone from time to time to. It is examples like last night that support the CF lifestyle for me, and how lucky I feel to be part of an orginaziition that cares about quality of quanity and not how big your biceps are……Have a great day CFW!!!!! and good locuk with the FOOD drive!!!!!

  2. Lil D says:

    There used to be a guy in Ramadi that we called “Campbell’s” because every time he did a rep on anything (bench press, lat pull-down, Arnolds, or whatever), he yelled “SOUP!!” Then between sets, he would walk around and flex while drinking his “vital” mix of No-Explode, cell-mass, and anabolic steroids. All while staring at himself in the mirror.

  3. Sensei says:

    Awesome stuff on the GloboGym Rats! lol



    $70.00!! + $10 if you don’t belong to Evo.

    The price is very small as there is only a small group of students that will be there! (10-12 of us)

    Call ME!! 910-431-1038


  4. Lil D says:

    Potluck lunch in my office today. I wish I had my camera! Lasagna, mac-n-cheese, cheese covered sausage balls, cakes, cookies, pies, etc….. Someone even brought a party tray full of burritos and nachos from Taco Bell.

    Glad I brought my lunch anyway.

    Oh, and about 20 2-liters of soda. Half of them are diet. Go figure.

  5. t. says:

    OMG… Lil D, you mean you had your own lunch and didn’t give into the temptation of Taco Bell? Yuck I just threw up a little.

    So how do you turn down the foods at all the social gatherings of the holidays? Post up, let’s hear how you go about (or don’t and why) staying on track when everyone else eating junk for holidays.

    I eat before I go to a dinner or party. So what if I offend someone for not eating their sweet potato fluff or chocolate pie? I take pride in the way I eat and the benefits I get from it. If my friends and family don’t understand, then so be it.

  6. Lil D says:

    Frankly, I didn’t care whether or not I offended anyone. I brought bacon-wrapped dates and almond flour banana bread to share (BIG thanks to Melissa for those recipes!!), and for lunch, I had a salad with mixed greens, grilled chicken, tomatoes, and macadamias.

    I was bombarded with questions, so I used it as an opportunity to spread the word about the Paleo Diet. Now I’m set up to provide a nutrition class to my office. I’m chocking this one up as a success.

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