Tuesday 9/27:
Tuesday from 5pm-6pm Dr. Rhett King DC will hold an ART/ Soft Tissue Modality Workshop here at CFW. Dr. King will be available for 1-0n-1 consultations. You can read more about Dr. King and his practice here  http://www.kingchiro.net/ and his meetup group Wilmington Health Nuts here http://www.wilmingtonhealthnuts.com/

Saturday 10/1:
Come join Jared Olson of Next Level Training Systems for a seminar on the BioSignature Technique.  BioSig analyzes hormone imbalances and food sensitivities to enable you to change your dietary habits and maximize weight loss and fitness performance.  The Seminar will run from 10 am til 3:30 pm with a break for lunch.  The cost is $100 and limited to 20 people, so click here to sign up now!  Click under “Group BioSignature Seminar”.

Saturday 10/8:
Get “Fired” up for Pantano for Congress at the “Invasion of the Pirates Flotilla” and fireworks display. 7:30- 9:30 in the riverside garden of Mike McCarley 510 Surrey Street Wilmington, NC. $25 per person. RSVP: nbenford1@gmail.com

Crossfit Charlotte will be hosting a “Battle on the Border”, an event open only to athletes in NC/SC (Active Military stationed in NC/SC included). Registration is open until Oct. 22nd and limited to the first 100 registrants. Go to http://www.crossfitcharlotte.com/battle-on-the-border-2011




Team Competition WOD #3.0
Warm up Deadlift 10-8-5-3
You have 3 attempts to find your Deadlift Max

Team Competition WOD # 3.5
AMRAP in 4 minutes of…
Muscle Up’s (Rings or Bar)=4 pts each
4 Pull-ups + 4 Hand Release Push-ups (4 PU+ 4 HRPU is 1 rep) =2 pts each

*Scaling of any kind (bands/Push-up from knee’s) =1 pt each

Total score = Deadlift Max + Total points earned for WOD #3.5


18 thoughts on “Team Competition WOD #3

  1. Will says:

    Congrats everybody…6 more great instructors to add to the staff.

    And I know Thomas…but I’m sure your team will do well too

  2. Thomas says:

    your right dan im sure your 12 muscle ups will totally make up for the 150lbs over your max im gonna pull tomorrow!

  3. Abs says:

    OHHHHHH Snap…here we go!!! This should be fun! I hope today is a day I can actually do some MUs…Jacked and stacked…let’s GET SOME!!!!
    Congrats Melissa, Aaron, Eric, Amanda and Gene I can’t wait to work more with you guys!!!

  4. Tanner says:

    Congrats to all the new instructors! Also, great job by the am crews this morning. Saw some big numbers by the girls and guys. Congrats on all the prs!

  5. t. says:

    Welcome aboard. New instructors equals new experiences equals an even more diverse and knowledgeable CFW staff. That directly translates to a better experience for CFW members. Thanks for becoming part of the team guys!

    Congratulations to John Z on finishing 6th men’s single and Felice & Melissa on finishing 1st of the lady’s teams (23 overall) this past weekend at The Garage Game’s “Integrity’s Revenge” competition in Charleston, SC.

  6. Anonymous says:

    Congrats to all of the new trainers!! I think we’re one short in the picture… where’s Ben?? High five to John Z, Felice, and Melissa for representing this weekend! Way to kick ass and take names!!

    Looking forward to the deadlifts this evening.

  7. Gregg says:

    Congrats to the new trainers! Nice work in the 9 and 11 classes today. A bunch of PRs and good form by all. Keep it up!

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