Today’s Hours:
6:15am Beach WOD
8:00am Gym Opens
5:30pm Gym Close
6:15pm Beach WOD

FAQ – Can I do both the beach wod and the strength condition wod?
A:  Yes.
*Do the strength first if at all possible.  If you have to do the AM beach workout, wait until later in the afternoon to do the strength conditioning wod.

Endurance / MetCon work before strength is much less than optimal!


Look Ma... no feet! Sara pulls herself up the rope.

Push Press  6 – 6 – 6 – 6 – 6 (4/0/x/2)
Elevated Feet Push Ups (toes on 24″ box) 4 x max reps at (2/1/2/1)
Lying Tricep Extension  8 – 8 – 8 – 8  (2/0/x/0)

For time…
Lunge Walk  200m
Row 1000m

17 thoughts on “Beach WOD Wednesday!

  1. Edwin & Beth says:

    Wanted to remind anyone and everyone who would like to join us at our house (313 Water Street) on the southend of Wrightsville Beach tomorrow night following the beach WOD for a casual cookout. We (and Amy A. …sweet potatoe fries!!!) are supplying the food, but need a solid head count ASAP so we can make sure there is enough, so let us know here on the blog. (For those who responded in person at the gym we got you).
    FYI Beth’s making her famous homemade ice cream (Flavor?…’s a secret!)

  2. Scott S says:

    Edwin – put me down for two people. 7:15 sound about right? What can I bring? Thanks for having this.

  3. Edwin says:


    7:15 sounds about right. We’ve got the food taken care, but thank you. Address is posted and Beth posted map at the gym. See you this evening!

  4. t. says:

    Any interest in a July 4th celebration of Painstorm on Monday? We were going to close, but if there’s a good few of us, we’ll do it.

  5. Edwin says:

    TJ-we added your 2
    Everyone-the storm might not pass… But you’re all still welcome at 6:15 if the beach WOD is called off.

  6. josh says:

    The Beach WOD is on as of 4:45pm. We will make the call ASAP as to if we will cancel or not, stay tuned. If we do cancel, we will re-open CFW for you guy’s!

  7. Ereka says:

    Jeremy and I are willing but would love to start early if possible 🙂
    Shannon and JD said they would love to join us as well!

  8. Shannon says:

    Nice one Ereka..way to throw us under the bus! 🙂 We would LOVE some more pain on Monday!

  9. Sensei says:

    Kelly….is this the Kelly that just started and is there in the mornings? Do you know what Painstorm is? Do you realize what you are saying?

    Ereka. I owe you a high five! That was simple….but AWESOME!

  10. Kelly says:

    Yes Sensei, the one and only newbie Kelly. i don’t know what the Painstorm is, but evidently I’m about to find out! It’s usually better if I don’t know beforehand what I am signing up for….

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