Tonight – No 7pm Class and Open Gym is closed for Dr. McGraw’s seminar.

Dr. McGraw will be presenting a hip mobility/injury prevention seminar tonight at 7pm.
Skip your workout this evening for this one and take full advantage of Dr. McGraw’s no cost instruction.  The provided information will lead to better workouts in the future.


Deadlift  3 – 3 – 3 – 3 – 3 – 3 – 3 – 3  (30 seconds b/two sets. Release and regrip each rep.)
3 rounds for time…
8 SandBag Get Up (50lbs/30lbs)
10 KB Swings (your choice)

Weightlifting – Class at 6am
The Jerk

The Jerk Video Demo – Dawn at 215lbs

21 thoughts on “Mobility Seminar Tonight

  1. Dawn says:

    aww thanks guys. miss you too!!!! Trying to work out my schedule so I can compete in the triad barbell open. That means I need to come home more and oly lift. Cause that isn’t going to happen at golds 🙂 . We already get funny looks.

  2. Abs says:

    Dawn…..BOOM! hehehe Thomas. I’ll doodle your name today…come on ladies YOU know you want me to be doodling your name at work with hearts and stars…SO “give it all you got! give it all you got!”

  3. Lil D says:

    Fox News featured the caveman diet this morning! Art DeVany was on talking about Paleo and intermittent fasting. Maybe it’s a sign that it’ll become a little more mainstream and I’ll quit getting funny looks when I say I don’t eat bread.

  4. Jesse Baumgartner says:

    For Darren,
    Hey man, I just wanted to drop a line and say thanks for all you did for me. You helped us tremendously while we were out forward and gave me an extremely strong foundation to work off of. I’ve been an avid CrossFitter ever since. My fitness has improved by leaps and bounds and I attribute a lot of that to you. You demanded correct form, never really let us get away with cheated reps and pushed us hard every day even when we didn’t want to be there. Everytime I feel my form is off, I picture you there telling me to “fix that $h&t”. I have since attended the CF Lvl1 cert and am interning at my gym with hopes of becoming an instructor. I know it’s pretty cheezy, but I just wanted to let you know that what you do really matters. Thanks again dude.


  5. Meagan says:

    LADIES: I am heading up the Girls on the Run program at my school. We will be meeting every Tuesday and Thursday from 2:30-3:15. If anyone is interested in helping out as a coach please let me know. I had a blast coaching last year. The girls are fun and it helped me get in a run 2 times a week. 🙂

  6. DC says:

    Jesse.. no worries man.. and Congrats on the level 1. And I’m sure you have seen what I was talking about with form and other gyms. and why I wanted to show you guys the correct. Just be sure to teach it to others and correct it when you see it. Some will accept the advice others will be like who are you..

  7. Ereka B says:

    Jesse… I totally agree with what you said about Darren. He was such a taskmaster in my beginning phases of Crossfit, but he was wonderful at getting you to the correct form. Darren I still think about all of those burpees I did back in the day! All of the coaches at CFW have been amazing in support and advice on movement and technique while still giving us the encouragement we need.

    P.S. Dawn I miss you too!

  8. Jen S. says:

    I miss Dawn and Claire too!!! Heck! I miss everybody at the gym seeing as how I have not been there since Friday!!! Hoping to see you all every day next week!!! 🙂

  9. sara! says:

    Meagan, let me hear some details. I would love to get involved coaching some runnin’! You know my schedule is a bit all over the place, but even if I could just make it whenever y’all need some extra pseudo-adult supervision with a distance running background…w00t.

  10. Jill P says:

    Do you know of any programs like that for boys? A track team or something for young boys 6 & 8?

  11. Kelly Lehman says:

    Meagan, I would be interested in helping out. I headed GIrls on the Run when I was at Sunset Park one year. Let me know when you plan on meeting. And Jill, there used to be a track and field team for elementary kids. I think they were the Cape Fear Flyers or something. Practices were at UNCW and the meets were at Hoggard or out of town. Kaitlyn was on the team a couple years ago, but I havent heard anything about it since. Dont know if it is still around.

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