Personal Training & Group Classes

News: Today is the last day to add your name to the hooded sweatshirt order. Let us know in person or send us an email with the qty, size, and color you would like. If you pay before Nov 21st - the price will be $30 - after Nov 21st, the price will be $35.

Workout: “Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Dave Castro, head event organizer for CrossFit, Inc, discussing Outside magazine’s article on who they feel the fittest real men in America are.

Post your thoughts to comments.

Workout: WOD from the main site
5 Rounds of the following:
25 Inverted Burpees (Link)
25 Pullups
25 Burpees

Our highly talented graphic designer, Enea Toldo, from www.eneatoldo.ch finished up the designs for the back of our sweatshirts late last night. We can’t thank Enea enough for the thought and effort that went into designing this slogan!

Many great quotes were submitted, but the majority favorite was “Routine is the Enemy”. The following list is just a glimpse of some of the great and not-so-great submissions:

• CrossFit: Destroying your life one burpee at a time.
• Raising the bar. Literally.
• CrossFit: Just rub some chalk on it.
• CrossFit: “I can’t feel my legs!”
• Be stupid for me.
• The Pain of Discipline & the Pain of Regret. It’s your choice.
• CrossFit is my daddy.
• Zeke makes me hot.
• If you can read this, I have passed out again.

Race Info: 25th Anniversarry Flotilla 5k @ Wrightsville Beach
Saturday, November 15th - 9:00 am (check-in is from 7:30 am until 8:45 am)
You can register here: http://www.ncholidayflotilla.org/Portals/0/PDFs/FLO5KReg-Bro_oct2008.pdf
Or here:
http://www.active.com/page/Event_Details.htm?event_id=1611052&assetId=98f8ee2b-4027-44d4-a7b3-607e605290a1

So far, we have 7 CrossFit Coastal members registered for the event - post to comments if you will be attending!

Who is this stud?! Frank will be rejoining us back this Monday! Welcome back Frank - we all missed you!

Thera Storm hitting a new personal record Deadlift of 175 lbs. This woman is on fire (AND she has a cool name.)

Hunter and Ed playing catch.

These two must be found! Shaun can be subdued easily, but watch out for Sara - she packs massive heat.

Article: “Be honest with yourself…”

When you take on the Workout of the Day (WOD) there are many implied rules for a real CrossFitter to adhere to.  One of the most important implied rules is “don’t cheat”.  It is never written at the top of the whiteboard, but it is a rule nonetheless and it is one that you need to follow. 

Cheating is an ever-present temptation given the intensity at which we train, and can be incredibly subtle, so subtle in fact that you can often overlook that you are doing it. Of course there are the obvious cheats … poor range of motion, miscounting reps, missing rounds, misrepresenting the weight used etc.  The obvious cheats simply lead to hollow victories and tend to piss off your training partners. 
Read the rest of this article here…