Bring a buddy! This Thursday (all classes) and Saturday (all classes) are going to be free for anyone to come to! This would be a great opportunity to bring someone (a family member? A friend? Coworker?) who has been curious about what we do! No experience required!
This weekend, our own Misty, Dallas, and Kim will be competing at the Carolina Capitol City Clash in Raleigh CrossFit. Misty and Dallas will be competing as a team on Sunday. Kim will be competing as an individual on Saturday and then on Sunday as part of a team (SMH…). Let’s go out and support them on game day!
Get your nutrition in gear! We are starting a nutrition challenge starting July 8th! Stay tuned for details….
WOD 06 19 13
A. Bench Press (5×5, 78% sets across). EOMOM (0:00, 2:00…)
B. Wobble Bench (3×6). See comments.
C. AMRAP 10 min:
25-20-15-10-5 Russian KB Swings (70/53)*
15 WB (20/14, 10′) between sets
*Perform 5 burpees each time you break the KBS or WB.
Post times, loads, and comments.
This Wobble Bench Press is something new to a lot of you. Advise:
1. Go light. The stability factor of this is almost always underestimated. Total weight not to exceed 50% 1RM.
2. The spotter needs to be on point and pay attention to the bar! If the lifter’s bar starts tracking towards their face, the spotter needs to be there to save face (pun intended).
3. Watch this: http://www.youtube.com/watch?v=OsutBndwYeo
4. Did I mention going light?
As a side note, anyone else thinking of competing at the “SuperFit Games” in July?
(Team competition: M/M, F/F, M/F, Rx and Scaled divisions)
We’ve already got people on 5 different teams! Anyone else?
Who is Kim?
BTW, if all goes as planned, I’ll be at the 430 class tomorrow. Gotta clean up my Durham hood and pick up my puppy dog, so why not catch a Misty WOD, right?
that would make my day Phil 🙂
When I saw Misty:
When I saw Lei:
What it felt like to be back at CF RTP:
Great job morning moblets. 20 minutes after class I’m driving to work and hear Dave Chappelle talking about purple drink. Hilarious.
Mmmmm red drink.
Moblets? Is that like Muppets?
3rd time is the charm?
Good workout this AM.
A. 152lbs
B. 115lbs – this was a bit easier than I thought it would be from the description
C. 1 full round (9:40ish) + 3 kb swings
FYI…there is a $20 spectator fee at the event this weekend.
and there is 4 min of deadlifts this weekend so you won’t want to miss it
