Archive for May, 2011


WOD for Tuesday 5-31-11 and Murphy Wrap-up.

May 31, 2011

Big congrats to Nick, James Pierce, Jade, Geoff and Jess for joining me and roughly 100 other people  in the sweltering heat for MURPH today.   If you like dehydrating, muscle fatigue and bordeline heatstroke, a good time was had by all, and approximately 9k was raised for Wounded Warriors.

Tuesdays WOD:

Recall the drills from last Thursday?  We will now put them all together and take on the snatch in it’s entirety.

10 Minutes of Snatch Instruction

Then: 5 rounds for time of

10 Snatches at 95/65.

20 Situps



Closed but still Working out on Monday 5-30-11 Memorial Day

May 30, 2011

In honor of the fallen Servicemen and Women of the United States, we will be closed on Memorial Day.  Beyond words to deeds, we are participating in the “Murph” Fundraiser hosted by our friends at CrossFit Wilmington.

In the column to the right of this page, please find the link to CrossFit Wilmington underneath the “Friends of CFCB” menu tab.  Details can be found there.  Recall that it’s a $10 donation which will benefit The Wounded Warrior Foundation.  Starts at 2pm.  My understanding is latecomers up to 3pm are fine.



Dragonboat article from the Star News and pics from today’s Swim Wod. Open Gym from 11 to 1.

May 29, 2011

More pictures at  the  CrossFit  Carolina Beach facebook page.

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Photos from the week.

May 28, 2011



WOD for Saturday-Beach Games at 9am (Be advised: swimming element likely). Muscleups/kipping instruction at 10:15

May 28, 2011



WOD for Friday 5-27-11

May 27, 2011

The top of the Sumo Deadlift High Pull

For Time

Row 500 m

25 Sumo Deadlift High Pulls (95/65)

25 Dumbell Thrusters (40/25)

25 Kettlebell Swings

25 Hand-Release Pushups

25 Paralette over-under’s (similar to our beach exercise)

Run 400 m

Pairs of two in staggered starts.  Dont get caught from behind!

Saturday at 9am.  Team games.  At 10 am kipping pullup/muscle up instruction.


Finalizing the boat race!

May 26, 2011

So far, the following people have expressed an interest.  While the event is free, I need firm commitments from everyone by the end of today.  As there are other people counting on you, please follow through if you DO indeed want to participate.  Bear in mind that this is a first-time event;  expect some chaos and dysfunction.  Starts at 9 and goes “until”  which may mean a few hours.  As always, no pressure. Please come only if you want to!

Brock Wilson 1
Whitney Wilson 2
Devin Mcfarlane 3
Nick McFarlane 4
James Stacey 5
Marcos and Dawn Lagomarsino 6 & 7
Craig and Rebecca Slagowski 8 & 9
Kate and Sean Eames 10 & 11
Jade Knutson 12
Possibles- Jacqui Donovan 13
Interested if there’s room– Andrea Stacey 14