This Wednesday at 1230 and 130 CrossFit Carolina Beach is sponsoring a table at GHA (Group Homes for Autism) charity banquet. Commitments will demand that we cancel the 1230 and 130 classes for that day only. Sunday we will offer two hours of gym access to make up for the cancellation.
We are now t-Minus 5 days to our member Appreciation/Halloween Party Saturday 10-26. Start time is at 8pm. We will be providing light food, a seasonal (alcohol infused)punch, and non alcoholic drinks, therefore guest contributions, while welcome, are by no means necessary. This is our thanks to you for a terrific year!
However, PLEASE do rsvp in the comments section so that we know how much food to get, (even if you speak to one of us directly). Dont forget to tell us if you are bringing a guest.
WOD for Tuesday
Dynamic Shoulder Warmup/Inversion
Strength 1– 3×3 Shoulder Press for Load
Strength 2– 1 Push Press then 1 Top Half Shoulder press x 5 for Load
Work– 1 Minute Max Efforts as follows. 100%. All Out.
30 Seconds Shuttle Run/30 Second Burpees for total reps
30 Second Hang Clean and Jerk 115/80 /30 seconds Box Jumps 20/16 for Total reps
1 Minute Row for Max Calories