Larry teaching the snatch to one of our newest members Crystal. Welcome to CFW Crystal!

Beach WODs are ON for tomorrow!

Choose and complete one of the following complex for time…

4 reps x 3 sets at 135/95
Power Clean
Front Squat
(rest 1 minute)

6 reps x 3 sets at 95/65 
Power Clean
Front Squat
(rest 1 minute)

8 reps x 3 sets at 65/45
Power Clean
Front Squat
(rest 1 minute)

Dropping the weight during a set equals a 50m sprint- each time.
Pick a weight and stick with it.

13 thoughts on “Incentive Complex

  1. No GOOD says:

    Dear Lord
    Lest I continue
    My Complacent Way
    Help me to remember
    Somewhere out there
    An American died for me today
    As long as there be War
    I then must
    Ask and Answer
    Am I worth Dying for?

    This poem was kept in Eleanor Roosevelt’s wallet during WWII

  2. Meagan says:

    CFW Ladies:

    Nancy is setting up a CFW Cooking Club to pass along healthy and yummy recipes. Her house will be our first destination on September 3rd. I will set up a sign up sheet on the board. Please sign up so we can estimate how many ladies will be attending. We will rotate locations monthly, but we will always bring a recipe and a dish!

    CFW Kids:

    Time to beat the CFW adults. On FGB Saturday, September 17th, we will run a Kids FGB. There will be a $5.00 donation (or more if you want) to participate. Keep looking at the website for more information and times! GO CFW!!!!!

  3. Abs says:

    Hey CFW!!! I feel like i have been MIA…i am sorry about that and it WILL change after this week of getting over being sick and getting kids settled in fall sports and starting school! You’ll be HEARING my encouragement soon enough!

    CFW kids SWEET!!!!! I just hope we can make it NOT too early on Saturdays so we can be there after GAMES….

    John…you truly are an inspiration. The fight you have in you is incredible and it is a pleasure working with you…you are so willing to work hard it is outstanding!

    Keep working hard….who’d down for a hurricane party…. 😉

  4. Sensei says:

    Morning CREW!

    Thank you so much for being Awesome this morning!

    You all made that WoD look easy.

    Loved seeing Taylor really drive it through there at the end and collapse on the floor! That’s what it’s supposed to look like!

    I hadn’t met BEN before, Big dude with the Infidel hat, Way to rock it out and be humble brother!

    Looking forward to getting this done this afternoon.

    ALSO, What’s up with the Beach Wod tomorrow!??!?


  5. Tanner says:

    Good work 6 a.m. crew! I think we should have done a few extra rounds of that one. ha. Beach wods are ON tomorrow 6:15 a.m. and p.m. Abby, I’m so down for a hurricane party, let’s do it.

  6. Renee says:

    Thanks Tanner and Sensei for a great class this morning. Lots of people ready to start their day with fellow Crossfitters!

    I wanted to let everyone know there is a relatively new grocery store in town called Carolina Farmin’. It’s located on Market Street behind the Port City Java in Forest Hills. There’s local, organic produce, fresh eggs and hormone free meats. They even have big slabs of ribeyes (yum!) and uncured, nitrate free bacon. Lots of good stuff.

    Abs…I love hurricane parties!

  7. Sensei says:


    CFW is at $4423.00 as of now!!

    We are 1/3 of the way to our goal of $12,000.00.


    If you are on your way to work and are thinking of getting a $5 coffee, Re-evaluate for a minute….Think,….and donate that $5 to one of our teammates that has not raised much yet! they will be thankful and you will feel better than the caffeine in the $5 coffee! SO DO IT!!

    See you at the beach tomorrow!

  8. Abs says:

    Renee! Been there and it is AWESOME!!!!

    FGB…Let’s do this. I need my family and friends to step up!!!!

  9. Tanner says:

    We have 28 people signed up on rapid giving with ZERO donations. Let’s get on it folks. Donate AT LEAST $10 to your own cause. It will help people see that you are serious about the fundraiser and, if all 28 of you donate, that’s $280 more to the cause.

  10. Whitney says:

    I have not been able to donate on that web site. If I can’t figure it out today, I am going to donate under someone else. Other people may have had the same issue, being unable to make a donation on their own page. Loved the WOD today, short intense ones are the best for fitting a work out into a busy day.

  11. Albert Steed says:

    Good workout today and I hit my goal for FGB over the weekend. 🙂 I am still out trying to get more but, mine appears to go in spurts. 🙂

    I have donated to a few people as well. Probably have to donate to a few more before it is over. 🙂

  12. Tanner says:

    Attention: In order to donate to your page follow these directions, the rapid giving site is not the easiest to maneuver. Log in, click the dashboard tab on the left, underneath will open a tab called “summary,” click it. In the middle of the screen towards the top there is a line that says “my fundraising page” Underneath that on the far right there is a notation “Actions” with a few pictures under. Click the little magnifying glass which will direct you to your own page. From there click “Donate now” and you’re done.

  13. Chrissy says:

    Super fun WOD today! …and, more importantly, Mike and I FINALLY registered and made our first donations for FGB!! Don’t want to be on NO GOOD’s bad side!

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