At CFW, we see our fair share of travelers pass through our doors due to the tourism inherent in our beach town. We treat our guests a little differently than most CrossFit gyms, you do not have to sign up or take any special class. Just show up a few minutes early and introduce yourself to the instructor on duty. Travelling can be hectic; the least we can do is let you come get a workout in without any extra hassle. This week we had a visitor from Raleigh, Chef Robin Bodwin. Robin was able to attend a few of our mid-day classes and was kind enough to post about her visit on her blog here. Thanks for the kind words Robin, you are welcome back any time!
Relay for Life Tonight
Come out to Ashley High School at 6 pm to celebrate, remember and fight back.
Deadlift 5 x 5
Complete 4 rounds of 20 seconds work / 10 seconds recovery of the exercises below. Recover 1 minute between movements.
Back Squat (135lbs/95lbs)
Push Press (135lbs/95lbs)
Front Squat (85lbs/65lbs)
Push Press (85lbs/65lbs)
2 Position Snatch x 3 @ 65% (Floor and above the knee, pause for 2 seconds at the bottom of each)
2 Hang Clean x 4 @ 75%
Front Squat 5×5: Think, a clean drop. Fast on the way down pause at the bottom and explode up! (135/95)