February 28th

February 28, 2017

Props to Christine on getting her first pullup tonight! Keep up the good work!

Lift Up
A1: Stone Carry(Bear Hug) (3x60m(3 laps on grass))
Bear Hug a stone/Dball and carry
A2: Strict Handstand Push-Ups (3xAMRAP-1)
No deficit. Max Strict

Metcon (Calories)
18 Min EMOM
1) Deadlift x4 at 80% of 1 RM
2) 12 HR Pushups
3) Cals on Air Dyne in 20 sec.

Score Cals on Bike. Mark DL weight in notes.


Thrust-Under Thunder

February 27, 2017

Thrustunder Thunder
A1: Front Squat (4×5 Building)
A2: Strict Chest to Bar (3 sets of AMRAP-1)
Score largest set
Thrust-Under Thunder (AMRAP – Rounds and Reps)
2 Thrusters 135/95
10 Double Unders
4 Thrusters
20 Double Unders
6 Thrusters
30 Double Unders

Repeat. Not an ascending workout. 2,4,6, then 2,4,6. Try and get comfortable with pushing the envelope on that set of 6 thrusters and fatigued DU’s.
Competitors 165/115


Outstanding Athlete, and February 22nd

February 22, 2017

Mad Props to community impact extraordinaire and stud educator Lindsey McDermott on being crowned New Hanover County Schools Rookie of the Year!


February 22nd, 2017

Waiter! Snatch This, Please!
A2: Waiter Squats (4×4 @(20X1) Building)
A2: Dumbbell High Pull-Single Arm (4×4 @(30X1) Building)
No Sumo. No Deadlift. Just High Pull
Snatch This! (Time)
For Time-20 Min Time Cap
30 Pwr Snatch 75/55
30 Wall Ball 30/20-10′
20 Pwr Snatch 95/65
20 Wall Ball 30/20-10′
10 Pwr Snatch 135/95
10 Wall Ball 30/20-10′

Competitors 30@95/65 20@115/85 10@135/95


February 21st. Riding the Pine

February 21, 2017

Riding the Pine
A1: Bench Press (5×2 Building to Today’s Heavy Double)
A2: Weighted Cossack (3×10 (5 per side) alternating)
Holding a dumbbell or kettlebell in the goblet position.
stay low if you can, but stand up between reps if needed.

Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
4 Single Arm Dumbbell Hang Squat Clean(right) 50/35
30 Double Unders
4 Single Arm Bumbbell Hang Squat Clean(left)50/35
30 Double Unders


Week of February 20th and 17.1

February 20, 2017

Week 10.

Time for a deload. Due to the open and date of acquisition we elected to observe 2-5 week cycles leading up to the first week of the open. After this deload we will move to a more traditional 4 week cycle, bringing on a heavier loads, smaller rep sets, and more neurological load.

Monday February 20th
Jerk Chicken Wings
A1: Split Jerk (1 Rep Max)
A2: Lat/Scap Mobility of Choice (2 rnds of work per side)
45 seconds per side. Got some fun ones planned here.

Metcon (No Measure)
21 Min EMOM
1: 4 push press @65-75% of todays best jerk
2: 7 C2B
3: 10 Burpees


Happy Hour at the Bar

January 20, 2017

Hey y’all,

We haven’t been using the blog as much since Wodify keeps you up to date on the daily workouts but I wanted to keep everyone in the loop on a couple of changes.

Mainly the Happy Hour at the Bar class which is now the official workout for Friday at 6pm and will feature some sort of barbell cycling and beer. This week will be super fun with a Thruster Ladder featuring 5 barbells. You can of course do the crossfit wod if you prefer but the barbell complex will be the coached class.

Also, Sundays now feature open gym until 2 pm and then Oly class with Kayla from 2 to 3.

I hope to see you there!



Goal Setting/Nutrition Seminar & Wellness Challenge

January 13, 2017

Hey folks!


We are launching the 2017 Wellness Challenge tomorrow, January 14th.  We are going to get things rolling at 10:00, running heats for the exercise component through as quickly as possible.  As soon as the workout is finished we will dive into an effective path for goal setting, then dig into some ideas around nutrition and fueling your amazing system!  We will end with a Q&A and the goal is to leave no unanswered questions.


Please join us!