11/18/15 – The Holidays are Coming


So the holiday season is upon us!  Things for you to keep in mind over the next couple weeks… We will be closed all Thanksgiving Day (Thursday, November 26th) and then no 5:30am class that Friday, November 27th.  The rest of the week is as normally scheduled.

Second thing – get our annual holiday party on your calendar now!  It will be on Friday, December 18th starting at 8pm at VBGB in the NC Music Factory.  This has always been a fun event for all members so we’d love to see as many of you there as possible!  More details to come, but you can start getting excited about it!

CrossFit Performance


A. Kipping on Rings, 3×10, rest :60

B. Kipping Pullup + Eccentric on Rings, collect 10 reps

C. Kipping Pullups on Rings, 3xAMRAP, rest :90


For Time

20 Strict Ring Pullups/Ring Rows @21×3

50 KB Swings (53/35)

20 Strict Ring Pullups/Ring Rows @21×3

Dose Response: Gymnastics Strength Endurance/Muscular Endurance – Do not opt for the strict ring pullup if technique is going to fail you early. Modification to the ring row is your better option for long term development of this movement.

CrossFit Fundamentals


A. Row Technique work

B. 3x500m Row, rest 2:00



3 Rounds for Time

400m Run

20 DB Push Press

25 Abmat Situps

30 Alt. OH Lunges (total)

Strength Class

A. Above Knee Clean + Below Knee Clean – heavy single

B. Above Knee Clean + Below Knee Clean – 90% of A x3

C. High Hang Power Snatch – tough double

D. High Hang Power Snatch – 80% of C x4

E. Behind the Neck Push Press + OHS, 3×2.2


A1. DB Row, 10-15 tough reps, x4

A2. Dips, 10-15 tough reps, x4

*scale as needed