8.7.19

4 sets:
3 FS + 1 Jerk
(take from rack)(work to a solid jerk)

5 sets:
25/20 Cal AB
10 bar facing burpees
-rest :90 in between efforts

*Modify calories to take :15-:45 all out effort

*All sets are full send

8.5.19

IMG_7787Congrats to Marcus Cabbagestalk for being our August Athlete of the month! Marcus is a staple to our afternoon class (w/Madison), we are fortunate to have both of them as members as our community!

What makes you, you?
My relationships with my family and friends.

Describe your experience at CFNC.
My experience at CFNC has been amazing. When I first started I was a little nervous, coming from a small box with about 30 people. When I first started in CFNC the box was big and I wasn’t sure if I would fit in with the group. Everyone has been helpful and very welcoming. Since starting at CFNC I had my daughter Madison and she has been my sidekick since birth. Everyone has helped and embraced Madison and she loves everyone (expect Lenny for some reason…lol…). Seeing this every day has assured me that I joined the right gym.

What are your major life goals?

Building a beach house right next to the ocean and owning a self-sustaining business.

What are your 3 major CrossFit goals?

Mastering double-under, muscle-ups, and do a open RX.

What has been your favorite CrossFit moment so far?

Completing my first crossfit open.

What has been your favorite CrossFit WOD and why?

Don’t really have a favorite WOD but I like doing partner WOD’s. Partner WOD’s really help me to push myself. When I work with a partner I feel motivated because I know that my partner is going to give their best, and I want to reciprocate.

Where do you see yourself in 5 years?

Working towards my goals, while enjoying my life and family.

Share a recipe for a favorite clean meal.

Salmon don’t know how it’s seasoned because I get from Publix already seasoned out of the seafood market. Broccoli with a touch of garlic salt and pepper and steamed sweet potato.

What is your favorite cheat meal?

#1 from Chick-fil-a (that’s a chick-fil-a sandwich with fries with chick-fl-a sauce and Polynesian.

What is the most challenging aspect of CrossFit?

Anything gymnastics

What advice would you give to someone new to CrossFit?

Think about CrossFit like the fable about the tortoise and the hare. Take things slow like the tortoise. Learn the basics of Crossfit and once you get good techniques everything else will come, helping you to win in the long hall.

What is your personal “walkout song” or anthem?

Country Sh*t(remix) – Big K.I.R.T feat Ludacris and Bun B

 

8.2.19

Partner WOD:
For Time:

500m Row
30 Bar Facing Burpees
*partners have Waterfall Start/Relay style
*each athlete completes above work

into

80 Cal Assualt Bike
80 Devil Press (50/35)
*Split work as needed

*22min Time Cap

* Athlete 1 may start on bike before Athlete 2 is finished with Burpees