1-27-09 Tues 0630 WOD
DB Bench 10, 5, 5, 3, 3, 3
Lunge Walk
Squat Jumps
Lunge Walk Return
Nick seems happy about the lunge walk!
Practicing spotting techniques on DB Bench
Spotting at the wrist for women is a good idea instead of spotting above or at elbows since most women have weak wrists initially.
1-24-09 Sat SOS
10 DB Snatches
Burpee Broad Jump
20 Hollow Rock
Bear Crawl Return
6 RFT
Strong form on the snatch Carrie!
Watch those knees everyone!
Getting a nice stretch in after this awesome SOS WOD!
1-22-09 Thursday 1800 WOD
I don’t get a chance to run the 1800 group often, so here was a fun one for them…
Thrusters for time – looking strong!
Keep up the pace – hang in there.
Welcome to CrossFit Cape Fear, Tim!
A well deserved 30 seconds…
Great job all – gotta love the swings for time!
Dan offering encouragement & tips
Split jumps – a great time by all!
1-22-09 Thursday 0630 WOD
The calm before the storm… Stacy instructing on the deadlift.
Nice pulls, Kris!
Rebbecca and Alex having fun with push-ups!
Go A.J. & Brigitte!
Hang in there!
Great job all!
1-20-09 Tues 0630 WOD
Happy Snow Day Everyone!! 
The two brave ones that made it out for the morning WOD!
You guys rock… don’t let your hips go too low AJ!
Wendy ready for a break after a great snow day WOD!
1-19-09 Fri 1800 WOD
Watch your back Gray… you need to bring your shoulders back like you’re pinching a pencil between your shoulder blades, lower your hips a little bit more and keep your chest up. Also pay attention to where your eyes are focusing… they should be looking slightly down in front of you.
1-19-09 Mon 0830 WOD
One push up down… thirty nine to go woo hooo!
Betty and Carrie rocking on their Deadlifts!
1-17-09 Sat SOS
Carrie working with a group of new CrossFitters… welcome to the group everyone!
Lots of new CrossFitters today, welcome! Make sure to watch your elbows when doing KB Swings. You don’t want to control the weight with your arms but drive the weight up with the hips while keeping the arms loose but straight at the same time.
Great job on this WOD Steph… don’t let yourself lean back too far though.
Come on guys!
Jason is ready for a nap now!