SWOD:  Wendler 5-3-1 OHS WOD:  Run 400m/5 Clean and Jerk AMRAP 16 minutes.  C&J is the heaviest weight you can do for 5 reps unbroken.   Click here to register for Class! Please call John at 336-971-0089 if you would like to attend a free Foundation Class.   Please don't forget the Police Memorial Fundraiser this Sunday!   Brendan demonstrating intensity on the snatch!  

SWOD:  5-3-1 Press WOD  21-15-9 Push Press  115/75   GHD Sit Ups Click Here to Register for Class How to properly carry another person like a purse!  

WOD:   600m Row Then 50 Push ups/40 Box Jumps 24"/20"/ 30 Double Unders/ 20 SDHP  1.5/1 pood/ 10 Burpees                                  Then 10 Push ups/20 Box Jumps/30 Double Unders/ 40 SDHP/50 Burpees     Click Here to Register for Class!   Call John if you are interested in a Free Foundation Class at 336-971-0089   “21 Gun Salute” WOD  By Matt Stein Every year the calendar week that May 15th falls in is celebrated as National Police Memorial Week.  Having been a police officer for 8 years,…

SWOD:  Press Wendler 3WOD:   Tabata Burpees/squats/push ups.   Immediately after tabatas, run 800m.  Take the total time of your run in seconds and minus out your total score on tabatas.   Click Here to Register!  Please call 336-971-0089 to register for a free Foundation Class.         Day 2... Oh I forgot one thing about Day 1.  I got a chance to talk to Greg Glassman(Founder of CrossFit).   And it was a great experience.   First of all, he’s a total hugger!   Never saw that coming.   Secondly, he hit me with a question that completely…

WOD:  Bear Complex: Power Clean/Front Squat/Push Press/Back Squat/Push Jerk.   7 reps without putting bar down.  5 Rds increasing weight each round.   Click Here to Register for Class! A little inspiration:   Regionals:  Day 1  Day 1 of the Mid-Atlantic Regionals   Impressions:  I have to say that I had some really good impressions on the first day of the Mid-Atlantic Regionals.  I liked the facility even though the parking and parking staff did not excel in customer service.  I am not sure why we were suppose to park as far away from the facility as possible.     …

SWOD:  Wendler 3 DeadliftWOD":  "Helen"  400m Run 21 KB Swings  12 Pullups   3 Rds for time!  A classic wod but worthy of a Monday morning! Click here to Register for Class!   Call 336-971-0089 if you want to attend a Free Foundation Class!   Congratulations to the CFG Competition Team and all that helped get us here!   WE ARE #1 in the Mid-Atlantic Region and we now are going to the CrossFit Games in California.    I couldn't be  prouder of  Cameron, Tracy, Catherine, Bruce, Brendan and Alex.  They have worked hard and deserve this!   However, we also…

SWOD:  Wendler Press x5WOD:   800m Run   50 Overhead Squats 45/35   800m Run There are no Foundation classes this Friday! Click Here to Register for Class!