July 9, 2014

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WOD – July 10, 2014

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 4 teams signed-up!!  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!




DL – 5,5,3,3,2,2 (not to exceed 80% of 1RM)



AMRAP 14 mins. of:

1 burpee, 1 pull-up, 1 t2b

2 burpees, 2 pull-ups, 2 t2b

3 burpees, 3 pull-ups, 3 t2b…….


**We did this WOD on Feb. 5th




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!