First CF Games WOD at CF Charlotte Feb 25

CrossFit Charlotte has teamed up with the Garage Games for an event February 25th. They will ring in the Open with a bang. There are two registration options. The first is just to do the Open WOD. It will run between 8am and noon. The registration link is below. http://www.thegaragegames.com/events/the-charlotte-open-individuals-only-2012/ The second option is the team competition. This 3 event competition will start at noon and run until early evening. These events will be challenging but toned down a...

Sign up for the Crossfit Games Open!

Registration is now live for the 2012 Crossfit Open. Anybody in the world is invited to register and compete. The Open will consist of five workouts over five weeks staring February 22nd and concluding March 23rd. The workouts are easy to complete and we will be doing them as a gym. Sign up so you can enter your scores and see where you stack up. There’s no pressure and it’s a lot of fun. To register for the 2012...

Step up for Soldiers 5K Mud Run

Step up for Soldiers 5 K Mud Run -- April 14 2012 Step up for Soldiers is hosting a mud run on April 14 2012. There will be 14 obstacles set up across the 5k course. Participants may enter as individuals or in teams of four. Step up for Soldiers is a non profit organization that supports returning military with loss of limb and mobility issues as well as assisting the families of the injured. For more info about the...

Olympic Lifting Seminar at the Athletic Performance Center

Feb 25th from 12:30-6 pm, The Athletic Performance Center in Raleigh is hosting an Olympic Lifting Seminar conducted by Senior Coach, Record Holder and Mid-Atlantic USAW Director, Mike McKenna. The cost is $75. It is 100% hands on and advanced lifters will be able to have a training session during the break. Space is limited, so if you are interested sign up ASAP. For more information and to sign up visit www.apcraleigh.com

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Power Snatch/ Team WOD

Posted in WODs

Jason working hard in yesterday's met-con

Today from 5pm-6pm, Dr. Rhett King DC will conduct an ART/ Soft Tissue Mobility Workshop.

Spin City Celebrates its 1 Year Anniversary!!
This Weekend Spin City will celebrate one year with a Spin-a-Thon on Friday 6am-7pm and Saturday fron 6am-2pm. There will also be an open house 10am-2pm on Saturday with demo rides, refreshments and prizes. Go to www.spincity-online.com for more details.

There will be no beach WODs tomorrow.

Crossfit
Power Snatch 3-3-3-3 (1 min rest between sets)

In teams of two, complete 2 rounds of the following for time…
1000m Row
100 Sit-ups
* Only 1 person working at a time

Snatch Grip High Pull

Posted in WODs

Blake Prime, owner of Crossfit RPM in Hoover, AL

Tomorrow from 5pm-6pm Dr. Rhett King DC will hold an ART/ Soft Tissue Modality Workshop here at CFW. Dr. King will be available for 1-0n-1 consultations. You can read more about Dr. King and his practice here http://www.kingchiro.net/ and his meetup group Wilmington Health Nuts here http://www.wilmingtonhealthnuts.com/

Crossfit
Snatch Grip High Pull 3-3-3-3

EMOM- Add 1 rep every minute on the minute until you fail to complete a round…
Power Clean + Front Squat (135/95)

Nutrition Resources

Posted in WODs

Many of you have asked about details of the paleo diet, the premise behind it, and why it works. Until the next nutrition class check out Mark’s Daily Apple for the answers to many of your questions. Mark Sisson is the author of The Primal Blueprint, and his website has more posts than you could care to count. Spend some time browsing the site and looking through the piles of information, it puts the paleo diet into simple terms and is quite easy to understand. Educate yourselves.

Saturday Fun

Posted in WODs

Deadlift

Snatch Grip Deadlift

Amy demonstrates the difference between the position of the deadlift and the snatch grip deadlift. In the snatch grip DL, hips are much lower and shoulders are behind the bar with the chest up.

Crossfit

For time. . .

“CrossFit Suicides”
10 burpees
15 box jumps (20″ all)
15 kb swings (24/16)
20 sandbag halfmoons (50/30)
30 sledge swings (16/10)

*Stations are set at 10 m intervals
*Workout is run like a “suicide” i.e. sprint from the start to the burpees, do 10 burpees, sprint back to the start. Sprint from the start to the box jumps, do 15 box jumps, sprint back to the burpees do 10 burpees, sprint back to the start and so on . . .