CrossFit Cape Fear

Today’s WOD:

5 deadlifts
5 boxjumps
5 burpees

5 rounds for time

Keep that chest up!

The group working hard!

Looking good Wanda!!

Nice box jump Janice… plant those feet and stand!

Janice hitting a 155# PR! Way to go!

Great job Lindsey… marathon here we come!!

Great explosiveness on those Thrusters Janice!!

Nice, really get low and then drive!

Erika’s new favorite exercise… ghd wallball (Courtesy of John)!

Not shrugging … and …. Shrugging
* Shrugging the shoulders like this up towards the ears protects the shoulders from injury when lifting

Nice push up!!

Great job Gabe… drive those knuckles all the way to the ceiling!

50 KB swings
30 push ups
10 v-ups

4 rounds for time

Nice job on the 32 lb. kb swings Janice!! You’re awesome!!

Sarah enjoying her v-ups!

Great job ladies!

Push Press x 5
5 rounds

Medicine Ball Clean x 10
Row 200 m.

Don’t lean forward… sit back through the heels for stabilization

Nice midline stabilization and sitting back through the heels!

Dip… Drive!

Great job with the three boxes Betty… you know what comes next!

Brigitte working hard

Get up there Gabe!

Donna’s loving the lunges!

Our good old friend Fran!

Great job today everyone… Fran is a tough one!!

Row, Lindsay, Row!

AJ working hard.. make sure to keep those eyes open!

The dynamic duo!

Nice form Brigitte!

Ron’s first Cross Fit workout… woo hoo!!

You’ve got it Janice!

June gives her seal of approval on Aaron’s pushups!

Great form Aaron… you rock!

5 Rounds For Time:

20 x Hollow Rock
15 x Push Ups
10 x Single Arm DB Power Snatch (5 each side)
5 x Burpees

Great job Gurney… and Happy Anniversary to you and Mrs. Rosa!

Aj and Michael doing their power snatches… make sure to get those arms straight!

Carrie in action!

Great job focusing on form everyone, you all did an awesome job!

Gotta love wallball in the morning!

On overhead squats make sure to press those shoulders up into the ears and fully extend those arms… good work Janice and Achim!

Just keep running… just keep running!

Almost done!

This was a tough one… you guys did great!

Everyone working hard!

Gabe rocking on his thrusters!

Nice explosiveness… make sure to drive it all the way up and through the ears!

And they’re done… great workout everyone!

Squat …. Thrust!!

Savannah and June doing one armed pull ups…

Awesome workout everyone… you all rock!

Nice job keeping that arm straight and elbow locked!

Keep that chest up… mid line stabilization is very important!

Nice work Ann!

Great way to end a workout… wallball and kettlebell swings!

Todays fun workout for Ashley and her husband Dan…
1000m row
800m sprint
500m row
400m sprint
Courtesy of Becca

Dan pulling strong…


Run Dan, run!

Finished…

Now it’ Ashley’s turn!

Great job to both of ya…. the husband & wife dynamic duo!

Michael getting his squat down…. LOWER!!!!

Keep the back straight - chest up…

You too Lef!

Grey & June battling it out on box jumps!


Keep jumping guys!

Ms Rosa going for it!

Janice working on her rowing

FOCUS:
PVC Shoulder Press Execution

Nice press Sarah.

Wonderful Jennifer, keep pressing.

Wanda knocking out the Shoulder Press.

Gabe with a 115 Shoulder Press

Time to up the weight.

Jordan don’t have nothing on our
Air.

Kim giving it her best.

WoW!!

Good job to the 0630 CF, it really takes a lot
of dedication and determination to get here
that early and we are really proud of you, as we
are with all our Crossfitters. Keep up the good work
everyone.

Thats right! Your not seeing double my
friends!! It really is two rowers in the gym!

That means friendly racing, muhwaaaa!
Anyone up for a challenge?
( John you don’t count, LOL )

One thing to be aware of on all overhead pressing movements is to not move the bar around the head. Instead, move the hear away from the bar in its accent and decent. If you are wearing a hat, take it off or turn it around so it travels in the right plane.

Also, at the top position, make sure you punch all the way up in verticle!

Nice swing Brigitte

Our trainer Carrie swinging the
heavy weight. Good job.

Who doesn’t like the Turkish situp?

KB swings

Remember to keep the chest lifted..

Good work Crossfitters.

Brigitte, knocking out the pushups.

Dueling pushups.

I’m just not sure, but it looks funny.

That looks painful, hopefully its
not as bad as it looks.

Nice, remember to shrug into the ears.

NOTE* I wanted to take a moment to let everyone
know that I encourage you all to comment on
the blog.

Since trying to keep up with the blog
lately, I have been noticing a lot of new faces in
the classes and I am so happy to see you all.

We here at CFCF would also like to hear your input and
more from you. So click on the comments link
and give us a shout, or a ” hey you “.

Thanks,
CFCF

While talking to Betty this morning,
she informed me that Rowing and Squatting
was, hmm, shall we say, a heck of a
combination.

Nice, Ashley, its just like sitting in
the chair.

Getting low, Sarah.

Practicing against the wall is a good
technique to keep from going out forward
to much, Try to remember, as John would
say, ” Butt to the WALL ”

Getting good, Yvon.

Note*
On OH Squats, remember to jam the shoulders up
into the ears, and keep the bar over the crown of the head.

Front Squat

June looking strong.

Finally, I get to play with the Rower.

If you haven’t got a turn on it yet, then
come on over, its so much fun.

Hey everyone,
In case you haven’t heard,
the ROWER has arrived !!

Come on out to one of the classes and
get a turn.

It is definitely a awesome
piece of equipment, and really a blast to use.

Row, Carey, Row !!

7 Rounds for Time
Focus:
Perfecting the Plank

Always a CF favorite, the pull up.

I think this is Ashley in the Burpee position,
or possibly she is feeling the intensity.
You rock girl, keep up the good job.

Ms. Rosa, WOW thats so cool.

We are so glad you are having a good time,
Angelica !!

Ms. Rosa you inspire us all.

Almost done, Tiffany, almost done

Note* We have picked up log books for anyone that want to track the
workouts and their progress.

If this is something you would be interested in this,
ask one of the trainers for some more details on the
stipulations, and rules that apply.
Have fun and keep up the good work everyone.