TUESDAYS CLASSES ARE CANCELLED.

DUE TO HURRICANE SANDY THE GYM WILL BE CLOSED ON TUESDAY.  WE HOPE EVERYONE IS SAFE.

STOP BOOZING, EATING LIKE DOODY AND TRY TO PERFORM THE OUT HOME WOD
5 ROUNDS
10 HSPU
20 AIR SQUATS
30 V-UPS

- CHECK OUT CHRISSIES "SNATCH" - BUT REALLY CHECK OUT SECONDS :01 - :07 HA

RESULTS FROM BARBELLS FOR BOOBS

MONDAY WOD IS CANCELLED

*MONDAY WOD IS CANCELLED DUE TO HURRICANE SANDY.  WE WILL KEEP YOU POSTED ON THE PLANS FOR TUESDAY.  PLEASE EVERYONE BE SAFE.

BARBELLS FOR BOOBS CREW!  GREAT JOB TO ALL.  

                                                                  RESULTS FROM B4B!

ANGELA, CASEY, BRENDAN AND JANEY TAKE 1ST PLACE REPPING KOB!  GREAT JOB GUYS WE ARE PROUD OF YOU!

ALICIA WON HER AGE GROUP AND RACE!  CONGRATS.

A BUNCH OF US AT CROSSFIT STEELE CREEK IN CHARLOTTE, NC.

JUKES GOT MARRIED.  CONGRATS PAL!

WOD - SUNDAY, OCTOBER 28TH 2012

- BARBELLS FOR BOOBS IS TOMORROW AT 10AM!  PLEASE BE THERE (YOU KNOW WHERE?) IF YOU DONT KNOW WHERE CONTACT MIKE, MOLLY, STEVE OR SEAN.

WOD
30 CLEAN AND JERKS FOR TIME (135/95)

WOD - SATURDAY, OCTOBER 27TH 2012

- WORKOUT STARTS AT 10:00AM SUNDAY MORNING!  BE THERE.
- 30 CLEAN AND JERKS FOR TIME.

RULES OF OPEN GYM
#1. IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2. IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3. GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO. EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4. YOU MUST SIGN IN FOR THE OPEN GYM. THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS. GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME. IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!

CLASS TIMES

8AM - ELEMENTS 1

9AM - MOBILITY WOD + BODY WEIGHT METCON

10AM - OPEN GYM

11AM - OPEN GYM

WOD - FRIDAY, OCTOBER 26TH 2012

JOHNNY K GETS A MUSCLE-UP! CONGRATS PAL.  ATHLETE #60!  I WILL KEEP REPEATING THIS BUT WHERE ARE THE LADIES AT?

9:30AM

WARM-UP
1 MIN DOUBLES
10 DEADLIFTS
10 GOODMORNINGS
DYNAMIC STRETCH

STRENGTH
DEADLIFT  - WEEK 3 - CYCLE 2
75%X1
85%X1
95%X1+ (AMRAP)

WOD
10 ROUNDS
15 DL (135/95)
15 PUSHUPS

RESULTS FROM 10/26/12

WOD - THURSDAY, OCTOBER 25TH 2012

6AMERS DOING WHAT THEY DO KICK ASS!

CHRISSIE TAKES ONE TO THE SHIN!

* SERIOUSLY CAN U BE ANY CLOSER?

WARM-UP
400M RUN
1 MIN HS HOLD
KIPPING HSPU
DYNAMIC STRETCH

STRENGTH
SHOULDER PRESS - WEEK 3 - CYCLE 2
75%X1
85%X1
95%X1+(AMRAP)

WOD
FOR TIME: - (YOU CAN USE 1 ABMAT FOR THE HSPU IN THE WOD)
400M FARMERS CARRY (45/25 IN EACH HAND) (ARIZONA)
20 HSPU OR 10 WALLCLIMBS
300M FARMERS WALK (ALABAMA TO VA)
15 HSPU OR 8 WALLCLIMBS
200M FARMERS WALK (ALABAMA)
10 HSPU OR 5 WALLCLIMBS
400M RUN(ARIZONA)

* IF YOU CANNOT DO HSPU WITH ONE ABMAT YOU WILL DO 1/2 THE AMOUNT OF WALL CLIMBS.

RESULTS FROM 10/24/12

WOD - WEDNESDAY, OCTOBER 24TH 2012

* HAPPY BIRTHDAY TO THE LOVELY IRISH LADY FAUN,  AND BIG DOG MIKE PASCUCCI.

** WELCOME TO THE WORLD OF BURPEE BOX JUMPS TODAY! THAT WAS DEF TOUGH BUT AWESOME JOB PUSHING THRU EVERYONE!

*** REMINDER BARBELLS FOR BOOBS WILL BE ON SUNDAY AT 10AM FOLLOWED BY A BBQ!   

**** SWEATSHIRT AND SWEATPANTS ORDERS WILL BE GOING IN ON SUNDAY.  PLEASE PUT YOUR NAME ON THE BOARD TO GET THE PRE-SALE PRICE.

***** CONGRATS TO LAUREN FOR GETTING HER FIRST PULLUP TODAY!!!




WARM-UP
15 BURPEES
15 KB SWINGS - 1 WEIGHT LIGHTER THAN WOD
15 WALKING LUNGES NO WEIGHT
DYNAMIC STRETCH

ENDURANCE (15 MIN CAP)
400M RUN
2 MIN PLANK HOLD (ACCUMULATE)
400M RUN
2 MIN PLANK HOLD (ACCUMULATE)

STRENGTH (15 MIN)
5X3 CLEAN BELOW THE KNEE AT 90% - OFF OF YOUR 1RM FROM LAST TUE!

WOD
2-4-6-8-10-12-14-16-18-20
KB SWINGS (70/53)
OH WALKING LUNGES (45/25)

RESULTS FROM 10/23/12