Archives for Daily WOD
Workout – Friday 01/18/2019

                Community: Join us this Saturday at 10:30am as we honor and fund raise for our local Raleigh police officer who was shot last week. A donation bucket will be available and delivered to the state employees credit union to … Read More »

Workout – Thursday 01/17/2019

            New Front Squat cycle - Weightlifting: Front Squats 5x4 @ 75% Open Gym!!! For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It can help … Read More »

Workout – Wednesday 01/16/2018

        Workout: A. For Time: Metcon 10 DB squats 50, 35RX 35, 25F 2 Bear Crawls 25' 10 1 Arm DB Hang Snatch (Each Arm) 20 DB squats 50, 35RX 35, 25F 4 Bear Crawls 25' 20 1 Arm DB Hang Snatch (Each Arm) 30 DB squats 50, 35RX 35, 25F 6 Bear Crawls … Read More »

Workout – Tuesday 01/15/2019

            Great work yesterday with nearly everyone pushing to get a better score in the workout. Take the intensity needed yesterday and build on that pace throughout this week! Workout: A. Weightlifting - Jerk - Work up to the heaviest 3 reps … Read More »

Workout – Monday 01/14/2019

              Test and Retest:  This concept is extremely important in finding concrete ways to measure performance and fitness in CrossFit.  That is why CrossFit created the famous bench mark workouts we all love to hate today.  The awesome … Read More »

Workout – Friday 01/11/2019

            Workout: A. 14 Min AMRAP: 10 Squat Cleans 20 HRPU  (HSPU C) 40 Over the bar hops B. 6 Min AMRAP:  How far can you get??? 25 Ring Rows 20 Pull Ups  (Attempts) 15 Chest to Bar  (Attempts) 10 Bar Muscle Ups   (Burpee … Read More »

Workout – Thursday 01/10/2019

            New Front Squat cycle starts today! Weightlifting: Front Squats 5x5 @ 70% Open Gym!!! For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It … Read More »

Workout – Wednesday 01/09/2019

          Workout: A. 10-20-30 Deadlifts 225, 145RX 185, 125F 155, 105L Box Jumps Overs 24, 20 B. 40-20, 30-15, 20-10 Cal Row Burpees … Read More »

Workout – Tuesday 01/08/2019

                It is a honor to welcome the newest member to the Blevins/Murfin/SoCap family Avaleigh Murfin! Congrats Mike and Marcie we know she is going to crush it in the gym! Workout - A. Weightlifting: Work up to the … Read More »

Workout – Monday 01/07/2019

            Its our first full week back after the holidays! Make sure to plan out a schedule to get back in the gym and back in the swing of a healthy lifestyle for 2019. Workout - 4 Rounds: 35 Min Cap 6 Burpee Pull Ups (Bar Muscle Ups C) 4 … Read More »

↑ Top of Page