We are doing an extra Foundation class on Saturday at 10am.  Bring friends and anyone that is interested.   I am going to extend the start of the Paleo Challenge 1 week due to how busy we have been the past 2 weeks. 

It sure is nice to have a podium with mostly cfg shirts. 

Jake Motta, the 13 yr old that competed in the scaled division this weekend won the "Spirit of the Games"  award.  He tackled a 65# clean and jerk at a weight of 95# with the heart of a lion.  Here is a short video of him doing burpee pullups.  

On a side note, please e-mail me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it if you purchased a living social coupon or you want to attend a Foundation class. 

We will have re-testing on the squat clean today and re-do the 1k run test and the 200m row test. 

We are offering an additional Foundation class on Wednesday at 9am!  If you have purchased a living social deal then you have to attend 3 Foundation classes on M/W/F at 6:30 before allowed into the open class.  You also need to e-mail me with your living social number at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

The Garage Games was a huge success.  I have even heard that we were on the News in WIlmington. Awesome job from all of our members pulling off this event.   Big thanks to everyone!! 

Today is the second day in our retesting.   Max press followed by tabatas. 

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This week we will be the re-testing week on our strength.   We will do the 10 Cleans/10 HO Burpee 10 min amrap as the test.  

Standard Strength:  Work up to a 1rm on the following. 
Deadlift/ Press/Squat Clean/Back Squat.  They will be done on M/T/W/F in that order.  

Standard Metcon Tests:
1k Run: 

1Min Rowing(setting 3):

Tabata Pullups/situps/pushups/squats:  Total reps of each category 

10 Cleans/10 HO Burpees/10 min Amrap
30/20/10 Wallballs/Box jumps

Optional Tests:  You will need to pick at least 1 optional test in each category to work on yourself. 

Category 1:
Max Snatch
Max Kb Swings in a...

This week we will be the re-testing week on our strength.   We will do the 10 Cleans/10 HO Burpee 10 min amrap as the test.  

Standard Strength:  Work up to a 1rm on the following. 
Deadlift/ Press/Squat Clean/Back Squat.  They will be done on M/T/W/F in that order.  

Standard Metcon Tests:
1k Run: 

1Min Rowing(setting 3):

Tabata Pullups/situps/pushups/squats:  Total reps of each category 

10 Cleans/10 HO Burpees/10 min Amrap
30/20/10 Wallballs/Box jumps

Optional Tests:  You will need to pick at least 1 optional test in each category to work on yourself. 

Category 1:
Max Snatch
Max Kb Swings in a...

Despite what it says on MBO, we are only having one evening class on Friday at 5pm.  We will not have a Foundation class on Friday.  After that class, we will work on getting ready for the garage games on Saturday.  We will not have class on Saturday  

As Jaxon is demonstrating here... one of the things that we will cover in the Foundation class is deadlifts. 

Happy 1st Birthday... CrossFit Games Competitor Class of 2030!!

Anyone is welcome to compete in the Paleo Competition.  This is an 8 week competition starting in the next 2 weeks in which you try to decrease bodyfat while increasing muscle mass to achieve the best percentage change in an 8 week period.    We don't care how you win (as long as it's legal).  Everyone is welcome to compete.   

The Paleo Challenge is a 30 day challenge in which people will agree to eat a certain way and follow certain rules for 30 days.  It is extremely strict and leaves no forgiveness for error.   There are also some...

It's time.  The Paleo Challenge will begin next week.  Pat is puttng on a seminar on Saturday from 11-1 for those interested in getting a kick start for the competition. Weigh-ins will start next week. 

Check out the videos from Fox 8 this morning about the Garage Games.