Benchmark Hero WODs
Gobble, Gobble
1 year ago
HAPPY THANKSGIVING!
9am WOD TODAY!
There will be WODs on Friday at 10 and 11am only!
WOD for Thursday 112510
“Jack”
AMRAP in 20 minutes, with a partner:
10 Push Press (115/80)
10 KB Swings (52/35)
10 Box Jumps (24/20)
Post Rounds Completed to Comments
This is a CrossFit Hero WOD with a small twist. Complete the WOD with a partner. Each partner does one round while the other partner rests. Scale as necessary to ensure proper movement execution.
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Upcoming Foundations Course– FINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm) – Only 2 spots left!
Upcoming Events
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11
CrossFit Rowing Foundations Certification - Saturday, January 15
Intra-Gym Challenge - January 2011
Hopper WOD 2.0
1 year ago
The gym will be open on Thanksgiving Day for a team WOD at 9am!
WOD for Sunday 112110 – – Click Here For Today’s Schedule
Hopper Deck WOD
Coach will draw a WOD for each class from the Hopper Deck.
Post Results to Comments
It is not suggested that you attempt to do both the 9 and 10am WODs. Do so using your best judgement.
Upcoming Foundations Course– FINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm)
Upcoming Events
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11
CrossFit Rowing Foundations Certification - Saturday, January 15
Intra-Gym Challenge - January 2011
Salute To Veterans
1 year ago
Happy Veterans Day and THANK YOU to all who have served!
Carolina Fitness Challenge coming December 11th!
Volunteers Needed! Email Dave if you’d like to be a volunteer
WOD for Thursday 111110 – – Click Here For Today’s Schedule
“Jerry”
For Time:
Run 1 Mile
Row 2000m
Run 1 Mile
Post Time to Comments
There is NO ENDURANCE WOD tonight!
Upcoming Foundations Course– FINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm)
Upcoming Events
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11
CrossFit Rowing Foundations Certification - Saturday, January 15
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Hopper Deck
1 year ago
Thanks to everyone who came out for the Barbells for Boobs Fundraiser yesterday!
It’s not too late to register and get your official event t-shirt – Click here
WOD for Sunday 102410 – – Click Here For Today’s Schedule
Hopper Deck Challenge
Coach Stew will draw a card from the Hopper Deck for each class!
Post Results to Comments
Bootcamps – Starting November 8th – SAVE 10% before 10/31
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)
Upcoming Events
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11
CrossFit Rowing Foundations Certification - Saturday, January 15
Goin’ “Nutts”
1 year ago
Fight Gone Bad 5 — September 25th!
Click here to join our fundraising team
help us raise money for the Wounded Warrior Project and the LiveSTRONG Foundation!
This event is for EVERYONE! Please sign up and encourage your friends to donate!
Can’t make it? You can still donate!
WOD for Wednesday 091510 – – Click Here For Today’s Schedule
“Nutts”
10 Handstand Pushups
15 Deadlifts (250/185)
25 Box Jumps (30/24)
50 Pullups
100 Wall Ball (20/12)
200 Double Unders
Run 400m w/45 plate
Post Time to Comments
This is a CrossFit Hero WOD. Scale loads and movements as necessary to ensure proper execution.
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) – Only 5 spots left!
Starting October 19th (Tues/Thurs @7pm)
Upcoming Events
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — FULL!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11
Fight Gone Bad 5…..support the LiveSTRONG Foundation….
