Sunday, Reebok launched its worldwide advertising campaign promoting its line of fitness gear for “The Sport of Fitness” and… subtlety, CrossFit.  Reebok and CrossFit Inc. teamed up last year giving CrossFit its first well recognized corporate support.  And now, thanks to Reebok, there is an ad campaign that should directly affect an increase in CrossFit affiliates memberships. Check out the new ad here:


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 and his meetup group Wilmington Health Nuts here

We will not have a Kids Class on Saturday or Yoga on Sunday this weekend

Sean demonstrates proper bench press technique. Note the feet behind the knees, digging into the ground, keeping the quads and core tight. An arch in the back and lats pulled tight allow him to press through his chest and takes the load off of the shoulder joint.

Overhead Squat  5 – 4 – 3 – 2 – 2 – 2
DB Bent Over Row  (8L/8R) x 5
30 Chin Ups – Break up into sets as needed

20 Depth Jumps
– Jump off plyo box of your choice, land in squat stance, decelerate into perfect squat, stand quickly.  The taller the box the better.  It is 20 total jumps.  If you begin with the 20″ box, but work up to the 48″ box, you do not have to complete 20 from the 48″.

In Subplementum…
300 meter sled push for time (+70lbs /+45lbs) 
*Highly recommended for the Games Competitors 

15 thoughts on ““The Sport of Fitness Has Arrived”

  1. Sensei says:

    Tanner hit the nail on the head. Albert is rocking out and it’s really amazing to see. Soo many other awesomenesses to list this morning as well.

    I sincerely appreciate all of you taking charge of your own training and helping others!

    And for Sandie keeping everything so professional….

  2. Sandie says:

    Had a blast in class this morning! Feels so good to not be hurtin’!

    Sensei…thank you, love. You can be my spotter anytime!

  3. Albert Steed says:

    Thanks guys! Today was one of the first days I actually felt really comfortable and solid with the OHS. It felt really great to not be tipping over and being able to keep it shrugged out. Not really a crazy heavy weight but, this is one of those lifts I really want to get technically better at before i try to go heavier. That is my goal for the year right, better range of motion. 🙂

    @Tony – that sled push was no joke. I made 2.5 laps unbroken and then it was a damn challenge.

    @Sensei – I think that the early morning crew is nothing but professional and we never, ever, ever… go into the gutter (earlier than 5 minutes into stretching anyways). 😀

  4. Drew says:

    Is anyone interested in doing the marathon relay for the quintiles marathon march 18th? You can have teams of 2 or 3, and here are the breakdowns of the splits. Shoot me a text if you’re interested 910-352-5546

    The 2012 Quintiles Wrightsville Beach Marathon presented by Landfall will offer a relay challenge division. Teams can be made up of 2 or 3 runners with exchanges being made at miles 11 and 21. Thus, the 3 legs of the relay will be as follows:

    11 Miles (Runner 1)
    10 Miles (Runner 2)
    5.2 Miles (Runner 3 or Runner 1 Again)

    The exchange location is at the Library at Mile Markers 11 and 21.

    Cost is $150 and you can select this option during the registration process.

  5. Drew says:

    Ron- sounds more like that author is hoping it will die than providing why it will. I agree that they need more classes of competitions. Worst thing that happens is more people get in shape, maybe we even impact the obesity statistics and FDA into reproducing actual healthy suggestions.

    And those of us who do it know that only a certain segment of people stick with it for any amount of time. I have no problems with this, it will just be akin to martial arts, where you have your “true” training centers, and then your McDojos. I can think of a crossfit McDojo off the top of my head right now….

  6. Cullen says:

    I’ve got to give some props to Shawn K for OHSing more than 1.5 times his body weight to close out his sets this morning. That was stout and fun to watch. Awesome job!

  7. No GOOD says:

    I like the article. I called this about 3 years ago. Mc DoJo is funny but you should probably patient that before someone markets it haha
    I think it was more of a disappointed theme than a hope it will fail

  8. Josh says:

    That 300m sled push was no joke! Sensei, Dan and I just kept moving around trying to get comfortable in ANY position to recover

  9. Abs says:

    Who wants to team up??????

    We’ve teamed up with the Garage Games for an epic eventFebruary 25th. We’re planningto ring in the Open with a bang. There’s2 registration options. The first isjust to do the Open WOD. We’ll behosting this between 8am and noon. Theregistration link is here below.
    The second option is the team competition. This 3 event competition will start at noonand run until early evening. Theseevents will be challenging but toned down a bit from typical events, given we’rejust entering into the Open season. Teams of 4, scaled and rx division and the option of a male team, femaleteam, or co-ed team. The teamregistration includes the 8-12noon Open Wod slot. The registration link is below.
    We hope to see you all out here for a fun day to kick off anawesome 2012 season!

  10. Sensei says:

    Someone really should have had the camera out for that one. We looked like we’d all be kicked in the groin for about 5 minutes after.

    No greater joy than enduring that pain with friends!

    I find that article extremely interesting. McDojo is right!

  11. Abs says:

    Ya it is interesting! I feel almost the same way…I hope there will always be the “stylishly dirty garage cave gym” but I like that everyone will know what i have been doing for the last 7 years and why it WORKS. I don’t want the “commercialization” but then again..I buy the gear and talk about it on a daily basis…so I DO WANT EVERYONE to know what it is…and what I do. The competitions will remain the arena for the “fire breather” the rest that do it for looks and health and aren’t interested in competeing will have plenty of places to train now…so thats a bonus…wonder what the ReeBok CF “box” will look like…and I would like to see ESPN’s “box” ….because even though we train in a warehouse…doesn’t mean I don’t like SHINY things!

  12. Jeremy B. says:

    Shawn, when I grow up (which we all know is going to take a while) I want to be just like you. Nice work

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