July 8, 2014

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WOD – July 9, 2014

Please join us at the “CrossFitting for Katie” fundraising competition at Guilford CrossFit (formerly Whip-it CrossFit) in Guilford Saturday, 7/12 to cheer on our participants!  We currently have 3 teams signed-up!!

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 24 people registered for the event!!  Great showing by our gym!!

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

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!




5 x 200m sprints (rest 30 sec between runs)



4 rounds for time of:

20 hand release push-ups

30 KBS (1.5/1)

40 double-unders

50 squats

We last did this WOD on 11/5/13.


Kill it!!




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!