You’ll notice a new feature in our daily WOD posts: the “Whiteboard” button on the right hand side (shown here as an example). Whiteboard is an easy-to-use tool to record and track your WOD scores. After you WOD, just click the “Whiteboard” button, click the plus sign in the top right corner, and fill out your results for that day’s workout.
When you create an account, your profile will also be added to the Members section of our website. All your the WOD results you enter each day will be stored here, and you can also add workouts you do outside of class, or even outdoor activities like hikes or rock climbing.
This is a great tool to help you chart your PR history and set goals, so we encourage all of you to be diligent about posting your results!
3 Rounds, in teams of two:
Partner 1 Rows 500m while Partner 2 performs 25 push-ups, then switch
20 minutes to establish 1RM backsquat
10 minute EMOTM:
5 Air Squats
Awesome job today on split jerks, you guys killed it. Congrats to everyone who PR’d!
Jake – 225#
Rob – 155#
Sara – 95#
Eric – 105#
Ashtan – 165# PR!
Christine – 140# PR!
Larry – 165# PR!
Ricky – 155#
Paul – 135#
Nicole – 75#
Hilary – 125# PR!
Jessi – 145# PR!
Stuart – 125# PR!
Amanda – 135# PR!
Split Jerk: 20 minutes to establish a 1R max
10 minute AMRAP:
5 Cleans & jerk (155/105)
15 Air squats
15-20 minutes to establish 1R clean max
10 minute EMOTM:
1 Power clean (75-80% of new 1RM clean max)
3 Front squats
Opening day was a huge success! We had over 22 people join for the the inaugural WOD at 11:00am, who helped us break in the rig and the wallballs. Later in the afternoon, we had a whopping 16 newcomers join for our very first free intro class, many of whom we’re looking forward to seeing this week for Foundations!
A big thanks to everyone who braved the rain to come out – it was great to have the support of so many familiar and new faces! Don’t forget to purchase your membership this week for 50% off your first month!
Thanks to everyone who came by the gym yesterday to help set up equipment! Still plenty of work to do before Saturday’s Open House, but we made enough progress to complete the very first CFH workout. Harris Teeter will be relieved when the door mats
10 minute EMOTM:
2 cleans (185/115)
20 minute EMOTM:
Odd minutes – 6 Hang Cleans (155/105)
Even minutes – 12 Wallballs (20/14)
238 years ago tomorrow, a handful of colonialists told the most powerful nation on earth to go fuck itself.
Why? Because they found a better way to live.
It sure wasn’t the easy way. Leaving their families and friends behind, they boarded leaky ships and sailed halfway around the world to a land so foreign it may as well have been the moon. They were greeted by a vicious climate, terrible famine and fatal disease. And just when they got their feet under them, they were branded as traitors and hunted down by the same assholes they’d risked it all to escape in the first place.
We CrossFitters have found a better way to live too. It’s not the easy way. It’s hard every single day. But we refuse to quit — we find a way to keep going, for the same reason the colonialists did: because living this way is better than living any other way. Though CrossFit, we have found the physical and mental freedom to do whatever the fuck we want.
But freedom is not — and will never be — free. So like our forefathers, we’ll continue to fight for it, living by a deceleration of our own:
We The Motherfuckers of CrossFit, in order to form a more perfect existence, establish character, forge elite fitness, provide a place for the common athlete, promote proper nutrition, and secure the blessings of a fit body and mind for ourselves and posterity, do ordain and establish this movement for those who have told easy to go fuck itself.
Happy 4th of July y’all.