Determination

Getting better requires effort. No one gets better at CrossFit unless they are focused, determined and committed.

Let’s give a big round of applause to the following members who went above and beyond on the benchmark workout “Nancy”:

Hunter Frizzelle: New CFC Gym Record – 15:01 as rxed.
Samantha Workman: New CFC Gym Record – 16:15 as rxed.
Luke Doody: Performed the entire workout as rxed for the 1st time.
Michael Welty: 15:01 @ 65 lb OHS

Workout
4 Rounds for time of:
50 Walking Lunges
50 Situps

CrossFit Coastal: Most popular website in Wilmington, NC. 11671 visitors in March 2009.
The CrossFit Look – http://www.crossfitwestsantacruz.com/new-site/?p=1700
Sweet Potatoe & Apple Post WOD Meal – http://robbwolf.com/?p=67
Be Alive, Be Very Alive by Coach Mark Rippetoe – http://library.crossfit.com/free/pdf/63_07_Be_Alive.pdf
Gold’s Gym Testimonials

Michael Welty during his 5th round of “Nancy”. Finesse and control at high heart rate is critical. “Nancy” demands it.