CrossFit North Carolina

CrossFit is a strength and conditioning program which uses highly varied, random functional movements performed at a high level of intensity. CrossFit delivers a fitness program which is broad, general and inclusive. Our specialty is not specializing. The rewards of this program are evidenced in those people participating in combat, survival, sports and all facets of life. This fitness program punishes the specialist!

The L.A. Times on CrossFit
Real Fighter on CrossFit
Fuquay Article on CrossFit

News Update
This month we are running a fundraiser to send Amber and Christine to the CrossFit games in California to represent CFNC. Any donations would be appreciated.

Congratulations to Ryan Schmidt on his purple belt promotion. Well deserved.

Daily workouts below:

Thursday 05-15-08

"Cindy"
5 Pull Ups
10 Push Ups
15 Squats
Complete as many rounds in 20 minutes
Comments

Andy and Slim sparring in Thai class

Wednesday 05-14-08

9 Push Press Pause then Front Squat( do not use the momentum of the front squat into the push press. Pause then Push Press
12 Pike Push Ups
15 Box Jumps
4 Rounds for time:
Comments

Keith Bell after his first round win at "The Return"

Tuesday 05-13-08

Run 800M
Complete 10 100yds Sprints
Run 1 mile
Comments

The morning ladies class doing medicine ball cleans with special guest Jessica.

Monday 05-12-08

"Wendy"

21.15.12.9.6.3 rep rounds of:
Pull-up
Back squat 95 lbs.
Military press 95 lbs.
Sit-up
Comments

Our own Angela "Lightning" Pitts playing womens football. If you get the chance check out a home game in Durham.

Saturday 05-10-08

Run 400M
20 Sumo High Pulls 95 lbs.
Run 800M
20 Push Press 95 lbs.
Run 400M
20 Power Cleans 95 lbs.
Run 800M
20 Front Squats 95 lbs.
Comments

Team-ROC at the Hoover Dam.

Friday 05-9-08

5 Pull Ups
10 Seated L Press 75 lbs.
15 Med Ball Cleans 20 lbs.
7 rounds for time
Comments

Kristin flying high.

Thursday 05-8-08

"Tabata"
Squats
Push-Ups
Sit Ups
Jump Lunges
"Tabata's" are 20 seconcds of work followed by 10 seconds of rest. Complete 8 rounds of each exercise. Rest 1 minute between exercises. Record the lowest number of reps completed on any round
Comments

The group doing 1 arm snatches.

Wednesday 05-7-08

Run 400M
10 Tire Flips, jump in and out each flip.
Run 400m
20 Tire Jumps
Run 400M
30 Push Ups
Run 400M
40 KB Swings 55lbs.
Comments

Congratulations to Ryan on his purple belt.

Tuesday 05-6-08

Deadlifts
5-5-5-3-3-3-1-1-1
Comments

Congratulations to David "Stump" Noblit on his impressive win at "The Return".

Monday 05-5-08

12 Power Cleans 135
21 Wall Balls 20 lbs.
Run 400M
4 Rounds for time:
Comments

The 11 am class getting ready for a run on Kinglsey's last day. Good luck teaching at Westpoint.

Saturday 05-3-08

Run 800M
Thrusters 95 lbs.
Burpees
Pull-Ups
10-9-8-7-6-5-4-3-2-1
Run 800M
Comments

Pete Martin after weigh-ins for his fight. Pete had a decisive win in the first round.

Friday 05-2-08

"Nancy"
Run 400M
15 OVH Squats
5 Rounds
Comments

Photo courtsey of mmafanatics.com
Andy showing off after his first round win this weekend.

The answer to yesterdays mystery guest was Michael "hotcake's" Arvin

Thursday 05-1-08

Run 400M
40 Squats
Run 400M
30 Push Ups
Run 400M
20 Dips
Run 400M
10 Burpees
Comments

So here is a blast from the past. Which member is this? Post your guesses in the comments section.

More April workouts

CrossfitNC Upcoming Events

Check the news section for more info on:

Vol.15
March 2008

"NO PAIN, NO GAIN?"

At one point or another, we have all heard the saying, "No pain, no gain" in regards to workout intensity. I think the underlying meaning behind this statement is true, which is to say that the lifter should push and challenge themselves as hard as they can. To take this statement literally however, is a whole different ballgame. Anyone involved in strength training or rehabilitation of any kind knows that the line of how hard we should push ourselves to achieve performance gains, versus the point at which breakdown will occur is like a razor's edge. The course along this line must be plotted very carefully.

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