12.8.21

With a running clock

Complete 3 sets of:20 Max Effort AB calories then rest 1:40

At the 6min mark complete

50 T2B
120 Airsquats
30 Strict Pull-ups
80 Burpees

*Athlete may complete second part in any order or format wanted. You may chose to do all T2B then break up rest in sets, you may chose to do 10 RFT, 5RFT or any way that you think you can strategize to complete the most work in possible time.

**20min Time Cap For Total workout(Includes 1st part)

***2 Scores for workout calories/Time or Reps at cap

12.7.21

For Record Board!!!!!!

New Record board format
-Top 4 Athletes
-Masters 35-44 (Top)
-Masters 45+ (Top)

“Fight God Bad”

3 rounds for max reps of:
1 minute of wall-ball shots (20-14)
1 minute of sumo deadlift high pulls (75/55)
1 minute of box jumps (20”)
1 minute of push presses (75/55)
1 minute of rowing (calories)
Rest 1 minute

For total score

Range of Motion MATTERS!!!!

12.4.21

Congrats to Parker for being our December athlete of the month! We have heard stories from the mountain tops of North Carolina about half man half beast creatures that have roamed those hills. We met our real life Sasquatch a few years back when he came into the gym, legend says he once bent a barbel over his head then immediately completed a dunkaroo! He actual did a 100m free dive to wrestle this fish to the boat! The fish realize what kind of fight it was in and freely swam to the top rather than to suffer the wrath of this free diving yeti!

What makes you, you?
I’m pretty simple. I like to workout, work, fish and hang out with friends.

Describe your experience at CFNC.
Before I joined CFNC, I went to Forge in Summerville where Laura was the coach. She talked to me a few times about going to CFNC to try it out because that is where she would always work out. CFNC was a farther drive for me so I didn’t listen the first few times. I eventually listened. I went to one workout and I’ve been going to CFNC ever since. There are other CrossFit gyms closer to my house that are more convenient, but it’s the people at CFNC that keep my coming back. I love it here and couldn’t imagine going to another gym.

What are your major life goals?
My goal in life is to make a difference every day. I don’t have any kids yet, but I want to have 2-3 one day. I want to grow in my career and eventually own my own business in the future. I want to get a little more jacked, and a lot more juicy.

What are your 3 major CrossFit goals?
1. I hope one day I will be comfortable to try back squatting again after my back injury.
2. Get better and more efficient at body weight movements.
3. Increase my mental strength.

What has been your favorite CrossFit moment so far?
The team tournament in Myrtle Beach a couple of years ago. It was a fun weekend competing, with a lot funny times. I’ll never forget Joey with the devil presses…RUDY!!!

What has been your favorite CrossFit WOD and why?
I like any WOD that is a partner workout or EMOM. Basically anything that has built in rest.

Where do you see yourself in 5 years?
Still living in Charleston with my wife and 2-3 kids.

Share a recipe for a favorite clean meal.
The only thing green I eat are M&Ms. Just kidding…I guess I like salads with meat.

What is your favorite cheat meal?
Chicken wings and tater tots.

What is the most challenging aspect of CrossFit?
Overcoming the mental hurdles during workouts and learning how to pace yourself.

What advice would you give to someone new to CrossFit?
The only easy day was yesterday.

What is your personal ‘walkout song’ or anthem?
‘Till I Collapse – Eminem