Bring a buddy!  Today (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.  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 20 13

A1. Push Press: 5×2.

A2. Weighted Chinup AHAP 5×3

B: 5 RFT (*3 RFT): [C14]

Run 200m

12 Push Press/STO (95/65) *Pushups

20 Squats

*Intro folks can choose to skip A2.  For (B), can PP or Pushup.

C: 1 min AMRAP Burpees

Post times, loads, and comments.

Tony Push Jerk

06 20 13

16 thoughts on “06 20 13

  • 06 20 2013 at 10:10 am

    Me during the warm up this morning.

    Caution, it’s a doosy.

    • 06 20 2013 at 10:10 pm


  • 06 20 2013 at 11:23 am

    A1: 135lbs
    A2: +12lbs, probably could have added some weight
    B: 4 rounds + 15
    C: 13?

  • 06 20 2013 at 1:17 pm

    The mob killed me this morning. I couldn’t even just lay on the ground after the wod, I had to roll around. I was expressing my concern after class and Kris told me that I may have actually pushed myself. Definitely did not mean to that, but mad props to all of you who do every day 🙂

    • 06 20 2013 at 2:40 pm

      Way to push yourself M1.

      • 06 20 2013 at 3:40 pm

        this is basically the perfect reenactment of maggie’s performance this morning

        • 06 20 2013 at 10:11 pm

          Look at dem hands.

    • 06 20 2013 at 3:27 pm

      Way to go M1 🙂

  • 06 20 2013 at 3:26 pm

    Are we gonna top the Wobble today?????

    • 06 20 2013 at 11:33 pm

      Wobble is def not toppable

  • 06 20 2013 at 5:19 pm

    A1. 125#
    A2. 70# (two sets) — got a little awkward trying to do the belt with plates; the KB was a little easier
    B. 4 rounds +3
    C. 17 (the Mob did the burpees about a minute after the WOD — I don’t think any of us really hit our max)

  • 06 20 2013 at 8:52 pm

    Thanks for having guest day. Jess and Carrie had a great time, and Dunsey was awesome with them!

  • 06 20 2013 at 10:03 pm

    Arrived early and played with deadlifts since I missed the 1RM day. Worked up to 215#. 30# PR but I hadn’t tested it in over a year.
    A1. Worked up to 88#
    A2. negs
    B. 4 + a little over half a run
    C. I totally forgot about this!

    • 06 20 2013 at 10:07 pm

      hmm according to my notebook it was actually a 40# PR

      • 06 20 2013 at 10:12 pm

        meh. I guess a forty pound PR is ok.

        • 06 21 2013 at 11:02 am

          What my post said:

          What my insides said:

Comments are closed.