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.