1.30.2017

Congrats to all five of our teams that competed at the Famously Hot Winter Showdown yesterday! Way to represent CFNC!!!

Don’t forget to sign up for the CrossFit Open here!!

Tempo Back squat 5×4 (65-75%)
*3 sec descent, 1 sec pause in bottom

15-12-9-6
clean and jerks (115/85)
50 DU between each set
*15 min time cap

1.27.17

Good Luck to all the Teams that will be traveling to Columbia for the Famously Hot Winter Showdown!

Friday: Normal Hours
Saturday: Normal Open Gym
Sunday: 2:15pm-5:00pm Open Gym

Deadlift:
4×12 (60-75%)

Then AMRAPS with a partner:

6min AMRAP:
4 Squat Cleans (155/105)
6 HSPU
-Partners Alternate Rounds
-Modify As Needed

Rest 2mins

8min AMRAP:
50 Wallballs (20/14)
25 Pullups
-Complete together 1 partner working at a time
-Modify as needed

1.25.17

Spotted one of the OG shirts!!!! It is great to see our community grow but those first shirts pull on the feels!

For Time:

800m Run Buy in

15-12-9-6-3
S2O (135/95)
T2B

800m Run Cash Out

24min Time Cap