19 June 2015 19 June 2015
Friday 19 June 2015 '19 June 2015'

Ladies night tonight at 630pm! Open to all. Bring a friend, a towel, and your favorite wine. Get a good workout, then hangout and socialize with great people.

A lot going on this weekend. Christina and Toni are competing at SuperFit Games in Raleigh. I’m sure they would love the support if anyone can make it up to Raleigh. http://www.superfitgames.com/2037/team-superfit-raleigh-competition-information-2/ Good luck ladies!

Our friends at CrossFit Wilmington are having an event this weekend to help get them to Carson for the CrossFit Games! Swing by and show some support. On Saturday, June 20th from 10am-2pm, They will be hosting a fundraiser that will include a buffet, raffles, competitions, and workouts for people of all ages and skill levels. The entry for this event is $10, and all proceeds will go to helping the team out in California.

Next Weekend, our very own coach Nic will be competing at the World Police and Fire Games. Start planning now, to come show your support. Good luck brother!

WOD

1. Warm-up Level 2
A. Run 400m
45 Chest to deck push-ups
B. Back Squat recovery – 5×6 @40-50%
2. Strength
Dumbbell/kettlebell strict press 5×3 AHAP
3. Met-Con
2 Rounds
10 Squat snatch 155/105lbs
20 Toes to bar
80 Double-unders
4. Extra
8 Rounds
150′ Sled push sprint – Light and fast
Rest 1 minute

1. Warm-up Level 1
A. Run 400m
30 push-ups
B. Back Squat recovery – 5×6 @40-50%
2. Strength
barbell strict press 5×3 AHAP
3. Met-Con
2 Rounds
10 Squat snatch 105/75lbs
20 knees to elbow
80 Double-unders
4. Extra
8 Rounds
150′ Sled push sprint – Light and fast
Rest 1 minute

1. Warm-up Base
A. Run 400m
15 push-ups
B. Back Squat recovery – 5×6 @40-50%
2. Strength
barbell strict press 5×3 AHAP
3. Met-Con
2 Rounds
10 power snatch 95/55lbs
20 knee ups
150 single-unders
4. Extra
8 Rounds
150′ Sled push sprint – Light and fast
Rest 1 minute

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