July 3, 2014

You are browsing the site archives by date.

WOD – July 4, 2014

ATTENTION:  We will have 2 classes on July 4th – 8am and 9:30am.  See you then!!


For those interested in competing, several folks are participating in the “CrossFitting for Katie” fundraising competition at Guilford CrossFit (formerly Whip-it CrossFit) in Guilford Saturday, 7/12.  This is a great competition for folks new to CrossFit competitions.  We currently have 3 teams signed-up!!  Grab a teammate, sign-up and throw down!  Check out the Guilford CrossFit website for details.

New t-shirts are on order!!  We have some awesome new designs coming your way, so be on the lookout in about 1-2 weeks.

Thanks to those that signed-up for the Glorious Gallop 5K on Friday, 7/11.  We have 21 people registered for the event!!  Great showing by our gym!!

Summer celebration Saturday July 26th…..mark your  calendars.  More details to come!

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!




Happy Fourth of July!!



7 rounds for time of:

7 handstand push-ups

7 thrusters

7 knees to elbow

7 deadlifts

7 burpees


7 pull-ups


L3 = Thrusters (135/95) / deadlifts (245/175) / KBS (2/1.5) / HSPU, K2E and pull-ups

L2 = Thrusters (105/75) / deadlifts (205/125) / KBS (1.5/1) / HSPU, K2E & pull-ups (may scale)

L1 = Thrusters (75/55) / deadlifts (165/95) / KBS (1/0.5) / HSPU, K2E & pullups (scaled)



  • A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.





Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!