Schedule and Format Changes

Beginning Monday August 13th several changes will take place:

1. The 5:15am class will now start at 5:00am.

2. All classes will begin at the scheduled class time and we will begin with a group warm-up. (no more 15 minute grace period/individual warm-up period)

3. All new members MUST ATTEND the Foundations classes. These 5 classes teach the basic fundamental movements of CrossFit and are MANDATORY. Once completed, the new members can transition into the regular classes.

We will be posting the Foundations class times soon.

WOD for Tuesday 7-31-2012

Strength/Skill

Deadlift

WOD

12 Minute AMRAP

8 Push ups
10 Deadlifts
12 Sit Ups

Finish

Tabata Squats

WOD for Monday 7-30-2012

3 RFT

15 Hang Cleans (135#/95#)
50 Box Steps
200m Run

Finish

50 Double Unders

Congrats to Coach April for completing her CrossFit Level 1 Trainer Certification Course! April had CrossFit Games Runner-up Matt Chan as one of her instructors this weekend!!!

Kids posing with Matt Chan!

WOD for Friday 7-27-2012

400m Run
50 Sit Ups
400m Run
50 Push Ups
400m Run
50 Squats
400m Run

USMC Capt. Todd Nordman, his wife Malia and their beautiful daughter Taylor visited us multiple times this week while they are transitioning from Hawaii to North Carolina.




We appreciate you stopping in and working out with us at CF573 and THANK YOU for serving our country!

WOD for Thursday 7-26-2012

3 RFT

20 Bar Lunges (65#/45#)
20 Push Press
20 OHS
200m Run

Core circuit

WOD for Wednesday 7-25-2012

25-20-15-10-5

Kettlebell Swings (53#/35#)
Box Jumps (24"/20")
Burpees

Finish
KB Sit Ups
KB Side Bends

245# Deadlift by Chelsea D. Nice Job!!!

WOD for Tuesday 7-24-2012

Deadlift

3-3-3-3-3

FT
10 Pull ups
20 KTE
30 Push ups
40 Sit Ups
50 Wall Ball Shots
40 Sit Ups
30 Push Ups
20 KTE
10 Pull ups

WOD for Monday 7-23-2012

20 Minute AMRAP

5 Thrusters (95#/65#)
7 Hang Cleans
10 SDHP
50m Sprint

Another Awesome Saturday!

Thanks to the 28 CrossFitters who turned out to participate in "Pet Rock" on Saturday! Props to Coach April for creating a killer WOD!!!

WOD for Friday 7-20-2012

"Farmville"

3 RFT

200m Farmers Carry (53#/35#)
30 Sit Ups
400m Run
15 Push Ups

WOD for Thursday 7-19-2012

Row 2000m FT

Strength/Skill Day

WOD for Wednesday 7-18-2012

"Fran"

21-15-9
Thrusters (95#/65#)
Pull ups

WOD for Tuesday 7-17-2012

15 Minute AMRAP

10 Box Jumps (24"/20")
100' Walking Lunges
20 One Arm KB Squats
100' Walking Lunges

WOD for Monday 7/16/2012

5 RFT

15 Deadlifts (185#/135#)
20 Push Ups
25 Sit Ups
400m Run

Finish: Jump Rope 5 Min.

Saturday Class

We had an awesome turnout for Saturday's WOD. Thanks to all of our CrossFitters for coming out for "Team Angie"!!!

Also, everyone did awesome on the "Friday the 13th" workout! WOOT!

Friday the 13th!

Today's WOD for Friday the 13th!

13 Rounds (or is it???)
200m Hill Run
13 Box Dips
13 Box Jumps
13 KB Swings
13 KB High Pulls
13 Sit Ups
13 Push Ups
13 Back Ext.
13 Burpees
13 Jumping Squats
13 Pull Ups
13 Wall Balls
200m Hill Run

Burpees...

Apparently...some members don't like burpees.

Unreal!

Monday was the single largest day of classes we've had to date. Over 115 CrossFitters made themselves better today. Thanks to everyone for being part of our box.

Saturday WOD

Thanks to the 21 CF573 members who came out on Saturday for the WOD. It was an awesome team workout!

Congratulations Dina!

Congratulations to trainer Dina Palmer for passing her CrossFit Level 1 Trainer certification. Way to go Coach!!!

A Visit From Coach Mike Burgener

CrossFit 573 was blessed to have U.S. Senior Weightlifting Coach Mike Burgener stop by the gym today for a visit. Thanks for the lesson on clean technique today Coach!!!