Congratulations to everyone who set new records on their lifts last week. Of special mention are Travis B. & Tricia M. who both made huge jumps in weight.

Workout of the Day
Weighted Pullups
5-5-3-3-1-1-1-1-1

2 Minutes per station
Clean & Jerk
Burpees
Box Jump
Tire Flips
Lunges

Work Capacity – “Work capacity refers to the general ability of the body as a machine to produce work of different intensity and duration using the appropriate energy systems of the body” (Siff, 2003).

The goal of CrossFit is to increase your work capacity across broad time and modal domains.

Video – The Productive Application of Force

Workout of the Day
30 Power Cleans – 225lbs
50M Barbell Carry – 315 lbs
50M Sled Push – 185 lbs
50M Sled Pull – 185 lbs
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30 Slamballs – 50 lbs
50M Barbell Carry – 315 lbs
50M Sled Push – 185 lbs
50M Sled Pull – 185 lbs
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30 Power Cleans – 225lbs
50M Barbell Carry – 315 lbs
50M Sled Push – 185 lbs
50M Sled Pull – 185 lbs

There is now an 8:00 am class on Saturdays for the summer. Stay tuned for more…

Also our website will be down for maintenance sporadically now through Monday. Feel free to call us at 910.632.4985 with any questions (except – “what’s the wod today?!”).

Our very own Lidia Beer will be heading out to California this week to compete in the 2012 CrossFit Games. This marks her second appearance in the finals – she’s been training hard and eating clean. We’re all excited to see how far we can go this year (last year she came in 7th and we’re all very confident she’ll do better this year).

CrossFit HQ has written an awesome article about Lidia which you can read here.

Workout of the Day
10 x 1 Muscle Snatch @ 50%
In 10 minutes build up to a heavy single – power snatch

15-12-9-6-3
Power Cleans (w/ same weight as your heavy snatch single)
Handstand Pushups/DB Press
C2B Pullups
*200M run after each set*

Welcome back Annie! We all missed you very much and are excited to have you back.

ALSO 4TH OF JULY – THERE WILL BE ONE CLASS AT 8 AM. GYM CLOSED REST OF THE DAY. NORMAL HOURS ON TUES & THURS.