If you’ve visited other CrossFit gyms, then you may have found out (and if you haven’t, then pay attention) – we are not all the same. While the core movements are present, each CrossFit affiliate has their own unique teaching methods, workout programming, and training atmosphere. This means that every CrossFit you visit will have a different style.

We promise to provide you with an intense, fun, & encouraging environment to bring out the best athlete in you. Our program is built around active group participation while most gyms thrive on selling memberships that will never be used. We’ve been told that the best type of client is the one on a contract who never shows up.

Good news though – we’re cleaning up the fitness industry in this town. We feel that there is a deeper purpose at work here – one other than “just trying to make a buck”. That’s why we don’t force contracts on new members: We passionately believe that if we always strive to improve our facility, our knowledge and our coaching, then the right people will find us and keep coming back for more.

The easiest way for you to find out if CrossFit Coastal is for you is this: call 910-632-4985 and set up a free session. In less than an hour, you’ll have a checkup on your current physical condition, learn a few CrossFit movements, and – best of all – experience an actual workout and our coaching for yourself.

Facts:

• All classes are professionally coached from start to end. There is more to coaching than showing you the workout, timing it, and writing it on the board.
• Our community is amazing.
• We are experienced. We have been affiliated and teaching the CrossFit methods since January 2008.
• Check out our members’ Photos, Videos, & Success Stories.
• Join us on Community Days: bike rides, kayaking, rock climbing, trail running, workshops, seminars, nutrition lectures, WODs at the beach or park, parties, bbqs, etc. Whatever we can come up with, to have even more fun.
• We are not personal trainers. We want you to reach your goals and take fitness into your own hands. They also count on their clients not quite achieving their goals. It’s called job security. If your client never achieves his/her goal, and never really knows what to do in or out of the gym for a workout, he/she will always need you!
• We coach you. Our instruction focuses on virtuosity. The mastery of techniques and skills, physical conditioning, and the development of healthy workouts, eating habits, and self-discipline, so that you have the tools to live a healthy and fit life.
• Fully equipped CrossFit facility. Enough equipment for a large group to perform any CrossFit workout. Drop all the weight you want here – this isn’t your normal gym.

You WILL get results, as long as you commit to our mindset:

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

3. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

4. I may puke. I may cry. But I will not quit. Ever.

5. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

(The CrossFit Mindset by Lisbeth Darsh)

About Fight Gone Bad V

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010.

The event can take place at any CrossFit Affiliate facility between 6am and 4pm.

Awards are given on Individual, National, and Regional levels.

Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.

Rules

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

To compete in the workout, all participants must complete each of the following:

1. Register with their local CrossFit Affiliate by Wednesday, September 22, 2010.
2. Register at http://www.fgb5.org by Wednesday, September 22, 2010
3. Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010
4. All donations counting toward the awards must be received by 5 pm PDT on Friday, October 1, 2010.
5. Awards will be announced by 5pm PDT on Monday, October 4, 2010.

The four divisions are:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

Register Here

I never in a million years thought I would be writing something about myself in relation to the dramatic changes that I’ve experienced in the last couple of months. I started doing group based classes with Crossfit Coastal, and the changes in my mental health, as well as my physique have been remarkable.

Since my first CrossFit class, on 5/21/10, I’ve gained 14 lbs. of lean muscle and dropped two pants sizes. Even though I didn’t start CrossFit until the age of 36 I feel stronger, faster, and more powerful than I have in my entire life.

Along with the punishing, yet fun, workouts I also found it necessary to alter my diet. Actually I had to completely change my diet. I eat “paleo” as strictly as possible. The diet is based on what our ancestors ate as cavemen. It basically consists of meat based proteins, vegetables, fruits, nuts and berries. It feels awesome to be part of such a helpful and inspiring program.

Rachel Frey performing her 1st unassisted parallel dips.

Plyometric Box Jumps

It surprises me everytime I look at the WOD and think,”I can’t wait to go to the gym!” I also have been surprised about things I’ve accomplished. I have learned that I should never think that I can’t do something because I used to think that I’d never be able to do a double-under or climb a rope…and I can do those things now!! =)

Hard work fosters camaraderie.

I was scared out of my mind, but determined to at least finish the first workout. Not only did everyone make me feel welcome but no one made me feel embarrassed about what I was and was not able to do.  After a week of workouts that were all completely different I was hooked.

At my old gym, I participated in a boot camp and could go through the routine with my eyes closed and was bored with the repetition.  I will admit that one of my favorite exercises was using the sledge hammer on the tire. Didn’t know that I had so much pent up aggression; that was an incredibly exhilarating experience!

-What are you currently enjoying the most?

What started with a 1 lb wooden dowel has progressed to a 135 lb Overhead Squat.

This is a tough one and it’s hard to narrow it down. I really love the people who come to CFC.  There’s a real sense of camaraderie and I feel like we’re a family. We notice when someone is not around and get really excited when we see them again.

I do struggle when people decide to leave and it’s hard for me to understand why they don’t love it as much as I do. This is something that I continue to work on but it still makes me sad.

In terms of the exercises, I enjoy weight lifting the most which is quite funny because when I started the only thing that I felt somewhat capable at was being able to run.  I have come a long way from barely being able to shoulder press 45lbs and having absolutely no idea what the other weight lifting exercises were.

-What has surprised you the most about training here?

I am most surprised that I have made CrossFit an important part of my life.  Being a person with a life-threatening disease I have to think about my health more so than the average person and I’m finally doing this with passion.

CrossFit has made me stronger in all aspects of my life and helps me to control my disease versus my disease controlling me.

We think someone LOVES back squats...especially ones at 235 lbs.

Currently holds the record for plyometric box jumps - 49 inches.

When I finally made that connection I realized so many things about myself that I had overlooked before, simply because I figured the importance of the experience was only in winning or losing. Testing myself and pushing my mental limits has been far more taxing than anything I’ve ever done athletically.

CrossFit isn’t easy by any means, so knowing proper skill and technique can be the difference in being beautifully strong or painfully injured. A coach is necesarry to provide knowledge, experience, and judgement to prevent injury and help you attain your complete potential.

Finding a coach that can listen and guide you is what truly sets the tone for an athlete. Calculating movements, knowing my abilities, and motivating me when I need a swift kick in the ass is where the expertise lies. For me, I know all of those qualities and more are in mine! I guess you could say that your coach becomes like your best friend. The same friend you know like the back of your hand and trust with your last dime.

At the end of the day, I would never trade my friends in for a treadmill and an Ipod. I wouldn’t want to block out the inspiration that surrounds me.

Overhead Squats - "the ultimate core exercise. Peerless in developing effective athletic movement"

I’d heard about the community at CrossFit and thought that’s where I wanted to be. I wanted to be surrounded by others who care about their health as much as I did-without the pride, arrogance, or superficiality of other places.

I’m currently enjoying:
-The range in exercises and routines. I never know what to expect. It’s definitely something I couldn’t come up with on my own.

What has surprised me the most about training at Crossfit Coastal is myself. The workouts look so intense on paper and even in the middle of a workout I feel like I’m about to die. But for some reason I haven’t given up. I’ve been really surprised at my results and effort.

It’s been great! I’ve definitely found my place. Thanks for leading us! …Just try to update your music collection a few years! ”

Cody Ray Charland
Port City Community Church

“I saw Crossfit Coastal in the paper and thought, “I’ll give it a try.” Let me add though this would make my 6th membership to a gym here in Wilmington.”

“I would always go strong at these gyms for about 2 weeks and quit. I have always been the kind of person to start something and not finish. I wondered if this would be another failure under my belt.”

“What I didn’t know is that Crossfit Coastal is not your average gym!”

“So 5 months later 5 sizes smaller and 18 lbs less; I’m still going strong, and I go to the gym 4 to 5 days a week now!”

“I can’t wait to see where I’m at in another 5 months. I just want to say thank you to all the Coaches at Crossfit Coastal.”
~Samantha

“Visiting CrossFitter from RARE Crossfit in Fredericksburg, VA. Here for 2 weeks. I travel for a living so I have many opportunities to visit different CrossFit boxes. I can say your box is not only one of the nicest I have trained in, but the training is also top notch, keep up the fantastic work. I look forward to training with everyone the next 2 weeks, awesome job to the 5:45 crew, total shoulder exhaustion for me came at 5 HSPU.”

No excuse to not stay in the game!

• “Ghost Annie” – 50-40-30-20-10 of Tuck Jumps & Situps
• “Suitcase Cindy” AMRAP 20 Minutes: 5 Suitcase SumoDeadlift High Pulls, 10 Pushups, 15 Air Squats. (Fill up suitcase as heavy as you can safely manage – post rounds and weight of suitcase)
  
• “Susan” Run 200m 10 squats 10 push ups 5 rounds.
• “Invisible Fran”…21-15-9: Air Thrusters and Pushups for time.
• “Anything Diane” 21-15-9 Deadlifts & Handstand pushups. (Deadlift whatever you can find – post time and object)
• 5 push ups 5 squats 5 sit ups, 20 rounds.
• Walk 100 meters on your hands, even if it is 2 meters at a time.
• 10-9-8-7-6-5-4-3-2-1 sets of Burpees, Situps & 100M Sprint at the end of each set.
• Spend a total of 5 minutes in a handstand.
• Run 1 mile for time.
• 10 Push ups 10 air squats and 10 sit ups, 6 rounds for time.
• 3 Vertical jumps 3 squats 3 long jumps – 5 rounds.
• Handstand 30 seconds and 10 squats, 8 rounds.
• 5 x 400m sprints.
• 25 pressing snatch balances each arm. Post object.
• Run 1 mile, lunging 30 steps every 1 minute.
• Handstand 30 seconds and 20 air squats, 5 rounds.
• 4 x 25 jumping squats
• 10 Air Squats every 1 minute of your 1 mile run.
• 100 push ups for time.
• 10 walking lunges, 10 push-ups, 10 rounds.
• Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
• Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
• Run 1 mile with 100 air squats at midpoint, for time.
• Mime 4 x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
• Run 1 mile and do 10 push-ups every 1 minute.
• Handstand 5 x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
• 3 Max sets of consecutive Pushups. 2 min rest in between sets.