Pass the PVC

Pass the PVC

*TODAY WILL BE THE LAST DAY TO SIGN UP FOR HOODIES, WE MAY HAVE SOME EXTRAS BUT IF YOU WANT A GUARANTEED COLOR AND SIZE YOU NEED TO SIGN UP TOMORROW*

Today we will have a group of CFBC athletes headed over to Gracie Raleigh for some self defense training. There are still some spots left if you would like to join. It will be $15 cash for the 2 hour seminar, starting at 1pm. The address is 119 E Hargett St Raleigh, NC 27601. Matt Chan once said that CrossFit gives us the ability to express our fitness in everyday life, in as many activities that we can possibly imagine. This self defense training is one of those ways. Get out there and try something new guys. You may just find something you never thought you could do or something you never knew was there.

Find a Partner!!

WOD 10/26/2013

*Teams of 2*

-Accumulate 5000lbs for Men and 3000lbs for Women utilizing Ground to Overhead, Team chooses weight.

THEN…..

100 Partner Wallballs (side by side)

*Every 10 Wallballs each partner will perform 5 over the partner burpees

THEN…..

4x400m

Partners will alternate 400m runs using a PVC pipe as a baton