Thursday 7-2-09

Weighted Pull Ups
8-5-5-3-3-3
Then:
Tabata Mash Up
Sit Ups and Jumping Pull Ups. 6 Minutes done Tabata style. Alternate between the two. 20 seconds of si-ups 10 seconds of rest then 20 seconds of Jumping Pull Ups etc...
Comments


Happy Birthday to our favorite rickshaw driver Kala.

Wednesday 7-1-09

Pistols (1 legged Squats with your other leg held out front.)
10-10-10-10-10
5 on each leg
Hold a handstand for 1:30.
Beginners: prop on the wall. Advanced: Freestanding
Comments


Zack running on the great wall of China.

Tuesday 6-30-09

Row 1000M
10 OVH Squats 95lbs.
15 Box Jumps
Row 800M
10 OVH Squats 95lbs.
15 Box Jumps
Row 600M
10 OVH Squats 95lbs.
15 Box Jumps
Row 400M
10 OVH Squats 95lbs.
15 Box Jumps
Comments


The CF Kids playing tug-of-war

Monday 6-29-09

Run 400M
15 Wall balls
15 Push Press 75 lbs.
5 Rounds for time:
Comments


Garrett doing an L-sit over Turkey

Saturday 6-27-09

5 Pull Ups
10 Hops over a parallette. Over and back is 1.
15 Push Ups
Complete as many Rounds in 20 minutes as you can
Comments


CrossFit Kids learning about Pull Ups

Friday 6-26-09

Weighted Lunges 400M
Run 1 mile
Comments


Here is picture of the newest addition to the CFNC family. Chase Nicole Fidgeon. Congratulations to Jill and John

Thursday 6-25-09

Run 400M
30 Man Makers
Run 800M
Comments


Congratulations to Thiago and Lindsey on their recent marriage. What a cute couple.

Wednesday 6-24-09

Back Squat
5-5-5-3-3-3-1-1-1
Comments


Please click on the picture above for a message from Brandon.

Tuesday 6-23-09

10 Burpee Tire Jumps
10 Tire Flips
Run 200M
5 Rounds for time:
Comments


Marques holding pads as Ashley goes for a head kick.

Monday 6-22-09

Thrusters
10-8-5-5-3-3-1-1-1
Record highest weight used
Between sets do 10 GHD Sit ups.
Comments


Jason Hess and Tony Gaunce just hanging around.

Friday 6-19-09

Deadlift 75% BWT
Parallette Push Ups
Double Unders
21-18-15-12-96-3
Comments


CFNC folks just sitting around.

Thursday 6-18-09

Run 400M
Sumo High Pulls
Push Ups
Sit Ups
21-15-9
Comments


One of the many faces of Sung during static holds.

Wednesday 6-17-09

"Static Holds"
Push Ups
Wall Sits
Pull Ups
Shoulder Press
Planks
Hold for 1 Minute rest for 3 sec. 3 rounds of each exercise.
Comments


Matt wins the bar keepers brawl defeating Larry Carter.

Tuesday 6-16-09

Every Minute on the minute perform: 135lbs.
3 Deadlifts
3 Power Cleans
3 Front Squats
3 Push Press
Comments


Gregory working out at Gym Jones.

Monday 6-15-09

5 Min on the Rower
4 Min of Sit Ups
3 Min of Squats
2 Min of Push Ups
1 min of holding a parallette handstand
2 Min of Box Jumps
3 Min of Kettlebell Swings
4 Min of Jump Rope
5 Min on the Rower
Comments


Saturdays group having fun with Pull-Ups and Knees to Elbows.

More June workouts