9.8.21

12 mins of MU Practice
-Transitions
-Kip Swings
-Dips
-Ring/Bar work

3 Rounds For Time:

15 Pullups
15 Russian KB swings (53/35)
30 Step ups (24/20)(No weight)

*14min Cap

*Modify as Needed

9.6.21

Labor day holiday hours

9am
10am
5:15pm
Classes only

With Partner

20 Rds

8 Alt DB Snatch (50/35)
4 T2B
8 Burpee Box Overs (20”)

*Partners Alt Rounds

*Configure Floor to simulate a competition; DBs will be on Icon side of the gym, the Boxes will be on the bike side of the gym. Non working partner must stay by DB until partner finishing box overs runs back

*Time cap is finish before the next class

9.3.21

Today we will complete a “Hero” tribute WOD for our recent service members lost in Afghanistan. We have several USMC veterans and also a ton of service members amongst us, please in light of recent events lets not forget the sacrifices that have been carried out by members and their families for the freedoms that we enjoy today. It is our duty to live our lives in a way that would honor their sacrifices and to preserve our freedoms as well as the freedoms of future Americans.

This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.

The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.

The soldiers who sacrificed their lives were:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22

Tribute to the Kabul 13

13 Rounds For Time:
8 C2B Pullups
26 Air Squats
21 Assault Bike/Rower Calories

*Complete with Vest
*35min Time Cap

9.2.21

Congrats to Jordan for being our September Athlete of the month! You can usually catch him looking GQ and having his Frenchies in a small gucci bags! Learn a little more about him below:

What makes you, you?

I’m a very determined and disciplined person. When I set out to do something nothing is going to stop me.

Describe your experience at CFNC.

I’ve been to quite a few Crossfit gyms over the years and you can definitely tell the difference between a reputable one and an inexperienced one. CFNC has an awesome community and great coaching.

What are your major life goals?

Live a happy healthy life, have more Frenchies and an American Bulldog, and travel the world for work

What are your 3 major CrossFit goals?

Sub 3 minute Fran, increase range of motion with mobility work, and get all around stronger to make the lighter weight stuff more manageable.

What has been your favorite CrossFit moment so far?

Hands down looking over at one of my great friends I used to train with (he’s currently stationed in WA), and as the timer counted down for the start of the WOD 3…2… we’d fist bump and say “Aim for the bushes”! 😜 if you know you know.

What has been your favorite CrossFit WOD and why?

Nicole because I really enjoy pull-ups.

Where do you see yourself in 5 years?

Traveling to various locations around the world for work and coming home to a house full of dogs.

Share a recipe for a favorite clean meal.

Lately I’ve been keen on chicken stir fry with broccoli, onion, and peppers and a side of either rice or couscous. And I always make it insanely spicy.

What is your favorite cheat meal?

Pizza hands down.

What is the most challenging aspect of CrossFit?

The mental aspect. It’s tough sometimes to continue to push forward when your body wants you to stop or slow down.

What advice would you give to someone new to CrossFit?

Keep showing up.

What is your personal ‘walkout song’ or anthem

Fetty Wap “No Days Off”. Catch is it has to start at 0:53 into the track