It’s Wednesday so you know what that means…heavy reps from shoulder to overhead and active rest/skill wod. Just like on Monday we will be attempting to get all 5 sets of jerks at 90%. If that is to heavy to manage (which means you...
Read moreWe are putting a twist to an old school CrossFit benchmark, “Cindy”. This is a great mixture of bodyweight movements with a slightly heavy power clean. Work hard for twenty minutes adding rounds and power clean reps as you go...
Read moreCongratulations to all of our athletes that competed this weekend! All of our teams had a strong showing. Today we will be dropping the front squat reps to 3 but increasing the percentage. Remember, if you can’t complete 3 reps at 90%...
Read moreMany of our athletes and coaches will be competing today (Saturday) in the Barbells for Boobs “Helen meets Grace” wod at CrossFit RDU. Please come out and cheer them on as they compete and raise money for a good cause. If you...
Read moreWe have lots of new members that haven’t had much exposure to the Olympic lifts. Today is a great day to do this. We will be taking our time learning the positions and pulls for the snatch. You veterans will be working your way up to a...
Read moreWe haven’t done a partner workout during the week in a while. In this wod, one partner will always be rowing and one will be working through an AMRAP. Work together as a team to quickly complete 4000 meters and also accumalate reps!...
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