Above are the top weight-loss results from the Whole 30. Sorry if I left you out! There were so many of you that rocked this challenge. If you missed out on this challenge and are interested in doing the whole 30 on your own, ask your coaches for a Whole30 packet that can be found […]
There will be no Yoga this Sunday. This was honest to goodness the hardest challenge to pick winners for yet. There were very many of you that did not cheat at all, and the physical results have been very exciting. For those of you that missed it, the Whole 30 was a 30 day challenge […]
24th Annual Grafton Gazebo 5 Mile Road Race And 1.5 mile Fun Walk Saturday, May 4, 2013 – 10:00AM Enjoy a day of Family Fun! Proceeds from the race benefit Kai’s Village, a Grafton based organization whose mission is to support families who are affected by serious illness, by improving the quality of life for […]
We are switching it up this week and doing the Open WOD competiton style on Saturday from 8-10am. We are still planning on having the 13.4 as the WOD on Thursday, but we will not holding a formal retest on Easter Sunday. Registration will close on Friday at 5pm. To sign up please click here. Skill […]
We are switching it up this week and doing the Open WOD competiton style on Saturday from 8-10am. We are still planning on having the 13.4 as the WOD on Thursday, but we will not be retesting on Sunday. Registration will close on Friday at 5pm. To sign up please click here. Guys, get excited! […]
There will be an Open WOD 13.3 re-test today at 12pm. No sign up necessary…just come ready to crush it. Strength 4 rounds not for time of Max Reps Bench Press at X weight Rx – X = bodyweight L3 – X = ¾ bodyweight L2 – X – ½ bodyweight L1 – X = […]
Intensity and consistency are the two points of performance to focus on for today’s WOD. Since there is 2 minutes of scheduled rest after each round there is no excuse NOT to go full throttle for the row, run and rope climbs. Recover by shaking it out and catching your breath. Next is consistency…each round […]
Weight room safety is very important especially when we move to the platforms. The reason we take safety so seriously when it comes to strength sets is two-fold: 1. To prevent injuring oneself 2. To prevent injuring another Below you will find the video on weight room safety protocol that all will be responsible for […]
At UNC, we talk about transcending ordinary effort. Ordinary effort is when you’re comfortable. That’s mediocrity. A lot of athletes work within their comfort zone, physically and technically. They don’t feel like they are going to lose control or pass out from fatigue. When you train within your comfort zone, you’re not preparing yourself for […]
CrossFit works and now we have the science to prove it. Strength Power Snatch 2-2-2-1-1-1 WOD 5 Rounds 5 Power Snatches (135,95) 7 Burpee Lateral Jumps 9 Toes to Bar Level 2- (115,75) Level 1- (85,45)