20.5 is HERE!!!!!!!
20.5 is:
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.
*Note tie break time
*Review your divisions movements and standards!!!
Author: cara jones
11.6.19
For Time:
9-15-21
T2B
Burpees
C2B Pull-ups
*14min Time Cap
11.5.19
15mins to complete: (NFT)
6 sets of:
:20 Ring support hold (top) +6 Ring Dips
For Time:
100/80 Cal AB
*8min Time Cap
11.4.19
Athletes may do 20.4.
4RFT:
200m Run
25 Wallballs (20/14)
200m Run
25 Push-Ups
*22min Time Cap
11.3.19
Congrats to “Flip” for being our November Athlete of the month! This dude has been coming in and getting after over the last 2 years and we are glad to have him in our community!
Learn a little more about him below:
What makes you, you?
Tough question…I guess my laid back nature, my ability to make people around me comfortable, sarcasm, my willingness to dance at any time, awesome socks, and my love for anything purple. Lol.
Describe your experience at CFNC.
My experience has been amazing. I feel like I joined an amazing family and truly enjoy the time I spend with everyone there. I feel supported and coached in every step.
What are your major life goals?
To be the best version of me that I can be, to be an amazing nurse who is remembered for making my patients happier and healthier, and to fill my life with amazing people and moments.
What are your 3 major CrossFit goals?
I would say to push myself to be even better, RX double unders in workouts regularly, and to be able to smash through pushups and strict pullups.
What has been your favorite CrossFit moment so far?
Going unbroken on my pullups in the 2019 open. I really surprised myself.
What has been your favorite CrossFit WOD and why?
Probably 20.2 because I didn’t stop. I just kept my steady pace and ended up with a much better score than I expected.
Where do you see yourself in 5 years?
Still in Charleston, super happy with amazing abs.
Share a recipe for a favorite clean meal.
My take on a egg dish from a Spanish restaurant back home. Saute some onions and mushrooms with evoo after they are cooked wilt baby spinach on top then add egg whites. Salt and pepper as they cook and when they are almost done add fresh jalapenos and top with cheese. Then place the pan in the broiler until the cheese is golden brown. A little salsa on top is nice too.
What is your favorite cheat meal?
What I call the Spicy Craig. A modified version of what I heard Craig say he gets at Boxcar Betty’s. Grilled chicken sandwich with lettuce, pickles, a fried green tomato, bacon jam, and spicy mayonnaise.
What is the most challenging aspect of CrossFit?
For me it’s been double unders, but in general it’s just pushing myself out of my comfort zone.
What advice would you give to someone new to CrossFit?
Just keep walking through the door. Life is a journey, results take time, and everyone here is there to help you get better and be a happier healthier you.
What is your personal ‘walkout song’ or anthem?
Toss up between the DX theme song and Unstoppable by Sia
