Week of January 9th, 2016 and Diet Challenge!

January 8, 2017

Hey Folks!


Exciting week this week at CrossFit Carolina Beach.


This week brings us to a heavy end to our base level building over the past 4 weeks(can you believe it?).  Some heavy days coming and a few interesting test to be held before a good deload week.


The diet challenge kick off will be held on Jan. 14th.  There will be a physical testing component with it:  This test will be conducted starting at 10:00am, and we will run heats until all are finished.  We will start the Nutrition and Goal Setting Seminars immediately following the last heat.  Please bring yourself some post workout food to snack on while discussions take place.  I have planned on ending with a Q&A that has no time limit to make sure all questions, ideas, and philosophies are understood.


January 15th has us with in Greensboro with a large competitions in which many CFCB members will be competing.  Join us at the Greensboro Coliseum for an all day event and to support those involved!


See you all soon!



Yoga, WOW ’17, and Nutrition/Goal Setting Seminar

January 7, 2017

Hey Folks!


A few community announcements for you!

1: Yoga-

Saturday 7th at 8:45AM

Saturday 14th, at 8:45AM

Tuesday 17th at 7:00PM

Saturday January 21st: no yoga

2: War of the Wod’s 2016

CrossFit Greensboro is hosting the War of the Wods at the Greensboro Coliseum this year on January 15th for teams.  We have many folks competing this year:  Jill & Eileen, Rachel and Lindsey, Lindsey and Ryan, and Jordan and Marissa.  Go cheer them on if you can!

3: Nutrition Challenge and Goal Setting Seminar

We are excited to start the Nutrition Challenge on Saturday January 14th.  The workout of the day will be the same one we test for the nutrition challenge, hosting classes at 10:00 and 11:00.  As soon as the last group finishes at 11:00 we will start the Seminar, bringing a great deal of information and ideas to entertain for your journey in fitness and health.


Also:  Don’t forget!

Happy Hour at the Bar tonight at 5:30.

Group Classes at 10:00 and 11:00





January 5th-7th

January 5, 2017

Hey Folks!


Lots of good work the past few days.



Single arm overhead squats (dumbbell or farmers bar)

350m row repeats at best 500m pace

followed by:

15 min AMRAP of

16 Plate overhead walking lunges (45/25)

15 bx jmps (24/20)

12 HR push ups

9 t2b

6 push press (115/75)


Friday has some good back squat work and a chipper.

Saturday has us round out the week with a hero wod.






Happy New Year! and Week of January 2nd.

January 2, 2017

Howdy, y’all!


This week some good muscular endurance focus with wave loading and percentage work leading up to some heavy 1 RM/2RM work next week.  Then a unilateral focus with deload week.


Today- Shoulder press and parallette pass throughs with a metcon of 500m row, 40 air squats, 30 situps, 20 HR push ups, and 10 C2B.


Don’t forget to check in to Wodify and post your scores!  Workouts will be released there each night at 8:00.





Tomorrow! (12/31/2016)

December 31, 2016

Hey Folks!


Dont forget:

Yoga tomorrow at 8:45

Group Classes at 10:00 & 11:00.


See y’all there!




December 29th, 2016 and New Years Eve!

December 30, 2016

Hey Folks!


We are proud to announce the official start to weekend classes!   Classes will be at 10:00 and 11:00.

There is a New Years Eve tradition near and dear to our hearts and having classes to celebrate our growth from year to year is an excellent way to zoom out and take perspective on our progress.  You can do that in many different ways, but for us, we will do so by working to:

a 2RM Squat Clean Thruster

then, for time:



Pull Ups.



Some socializing.


For tomorrow:

Sled pushes and Over Head Squats in the Strength Skill and

Metcon: 12 Min Amrap light pwr snatches(75/55), 200 meter run, and 12 V ups.



See y’all soon!




Coming Week

December 26, 2016

Happy Holidays!

As we cruise through the last leg of holiday season we have some good worked lined up.  This week will bring a focus of weightlifting at a moderate volume levels and then round out with some Gymnastics focus towards the end.  We will plan on having Saturday classes from this point forward, for now at 10:00 and 11:00. This may change moving into the future but we will follow this for now.

Saturday, December 31st will have us all testing an old favorite.

As a reminder, tomorrow’s classes will be 8:45, 1:00, and 5:00.


See you all soon!