Thursday August 1st, 2013
July 31, 2013

Thursday August 1st, 2013


Mobility Class at 7am & 4pm!

Mobility Class at 7am & 4pm

Dang that WB/HSPU wall is looking good!  Thanks to Anthony & Tyler!

Dang that WB/HSPU wall is looking good! Thanks to Anthony & Tyler!

Rest Day

Make sure to do something fun on your day off and try to come in and mobilize.

Mobility Class @ 7am & 4pm
Core Rowing Endurance @ 5:30pm

If you are planning on having a team at our grand opening please message me your roster and team name if I have not already received it! Thanks! Stay tuned for the first event details and video.

 

Below is a sweet video to help with your Double Unders:

 

photo-1

Announcements:


Announcements:

Next Thursday August 8th at 7 am & 4 pm for our Mobility Classes we will be having Massage Therapist & Chiropractors in replacement of our normal class so I hope everyone can make it in!

Wednesday July 31st, 2013


Trish rocking through yesterday's KB Swings!

Trish rocking through yesterday’s KB Swings!

Mobility WOD:

Shoulder & Hips

CF WOD:

On the min for 20 min:
Odd- 4 muscle ups (or progressions)
Even- 8 kipping hspu
+
On the min for 20 min:
Odd- 10 hr push ups
Even- 10 CTB chin ups (or progressions)

(if anything takes longer than 30 seconds rest the remainder of the set)

Extra Credit:

5 sets of 12 GHD sit ups with medicine ball (20/14)
Rest and Rotate as needed

photo-1

July 30, 2013

Tuesday July 30th, 2013


Great work everyone and congrats on your PR's on the box jumps!

Great work everyone and congrats on your PR’s on the box jumps!

Mobility WOD:

Lats/Calves

CF WOD:

A. Power snatch; 3 reps on the min for 10 min 65% 1rm

B. Push press; 5 reps on the min for 10 min 65% 1rm
(from the floor each set)

+

For time:
3 rounds
25 KB Swings (70/35)
25 Burpees

Announcements:

1. Payment is needed by August 1st for all those planning to attend our Olympic Lifting Speciality Course on August 31st. If they are not paid in full spots may be filled by members outside of the gym.

2. One more week to submit your teams for entry for our friendly team competition at CrossFit Reignited’s grand opening on August 17th. 2 males and 2 females per team. I need rosters and team names before next Friday, August 9th. Starting this Friday I will announce 1 workout along with a video demonstration for Event 1.

3. Reebok, Stronger Faster Healthier & Pure Pharma orders will go in by 2pm August 1st if you need anything message me!

4. Custom Fit Meals will have a free nutrition class on August 5th at 7pm. Our 6:30pm class will be canceled due to the free class. Please try and attend and ask Scott Dean from Custom Fit Meals any questions you have on overall nutrition or how Custom Fit works. Open to all gym members along with 1 guest per member.

IMG952013072995194501

July 29, 2013

Reminder:


Reminder:

Monday’s schedule

Monday July 29th, 2013

Classes –

6am(Tyler)
7am(Tyler)
9:30am(Maria)
5:15pm(Mac)
6:30pm(Mac)

Open from– 6am-11am; 4:30pm-8pm

July 28, 2013

Monday July 29th, 2013


Here is Tim's bday WOD with my own little twist. Who's got ups after that kinda of leg work? I want some video of you guys & pics!

Here is Tim’s bday WOD with my own little twist. Who’s got ups after that kinda of leg work? I want some video of you guys & pics!

Mobility WOD:
Hips/shoulders

CF WOD:

(To be done up to heats of 3 people)

A1. Every min on the min for 12 min perform 4 front squat @ 80%

A2. Every min following set of front squats perform 8 box jumps 24/20″

+

6 min AMRAP of a burpee ladder:

(Perform burpees at the end of each 50 m sprint)

50m sprint
1 burpee
50m sprint
2 burpees
50m sprint
3 burpees…..

5 min rest then

10 min to establish max standing box jump height.

(No attempts will count after 10 min marker)

July 26, 2013

Saturday July 27th, 2013


20130726-143326.jpg

20130726-143412.jpg

Above you can see Drew & I checking out Muscle Beach!

Above that is the current leader in the Crossfit Games Jason Khalipa. Watch all the athletes live at espn3.com.

Saturday July 27th

Gym is closed.

Off site workout at 9 am.

Mac, Tyler, and Marg will be meeting around 8:45 am at Wrightsville Beach Park. Please arrive on time and plan to meet around the bathroom and swing set area. Workout will kickoff no later than 9:10 am.

Bring water and towels its gonna be a good/hot one!

20130726-171605.jpg

July 25, 2013

Reminder:


Please make sure to sign up for classes to ensure your spot in the class.

Friday July 26th, 2013

Classes – 6am(Tyler) 7:15am(Tyler) 10am(Tyler) 4:15pm(Trotter) 5:30pm(Tim)
Open – 6am-11:15am; 4pm-7pm

Saturday July 27th, 2013

OFF SITE WOD @ Wrightsville Beach Park @ 9am (Tyler/Marg/Mac)
GYM CLOSED