News Update
Jill has had her baby. Chase Nicole born June 23rd at 10:45pm 7lbs 5 oz. 21" long. Congratulations to Jill and John
 New Schedule: Tuesday and Thursdays ages 4-10 at 5:30. Sat all ages at 11:00
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| Daily workouts below:
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.
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June workouts
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CrossfitNC Upcoming Events
Check the news section for more info on:
This past weekend we had a number of guys from CFNC and Team-ROC compete in the Clash at the Coast 3. All of our guys won their matches in decisive style..
Vol.18
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POWERLIFTING INSIGHTS
A recent discussion with one of our fellow CrossFitters prompted me to write this installment of Doc's Corner. He and I were talking about an article that discussed the author's views on training for powerlifting, and the following are some of the points that it stimulated.
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