CROSSFIT
“Murph”

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

BOOTCAMP
“Murph”

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

10AM BEGINNER CLASS

Get your Progenex on…at a discount

REMINDERS:

– Any time the gym is in use for CLASS(not personal training or off hours) and the small room is not occupied you may use it for open. The earliest time for open gym is the beginning for the first afternoon class.

- 19 DAYS UNTIL THE OPEN. The Crossfit Games Open registration has begun! Follow this LINK to get started and sign up. Everyone should be signing up!

-Toilet paper. You kill it, you fill it. Don’t be raised by wolves.

Very Very strong.

CROSSFIT

15 min to establish a max muscle snatch

“Randy”

75 power snatch (75/55)

BOOTCAMP

test: 3 sets max strict chin-ups

9-15-21
dumbbell push press
pull up

FEBRUARY CHALLENGE: Max effort strict cannonball pull-ups. Right now Coach Bennett AND Coach Joe are at the top of the leader board with 15. Who will take him down?

Nag’s Head.Tonight at 8:30.Be there.

Get your Progenex on…at a discount

REMINDERS:

– Any time the gym is in use for CLASS(not personal training or off hours) and the small room is not occupied you may use it for open. The earliest time for open gym is the beginning for the first afternoon class.

- 19 DAYS UNTIL THE OPEN. The Crossfit Games Open registration has begun! Follow this LINK to get started and sign up. Everyone should be signing up!

-Toilet paper. You kill it, you fill it. Don’t be raised by wolves. 

Annie says: Sign up for the Crossfit Open. Now

CROSSFIT

Front squat 10×2

Weighted box jump

Rest 2 min between sets

3 sets max toes to bar

BOOTCAMP
“annie”

50-40-30-20-10
double under
sit up

Finisher: accumulate 2 minutes of planks.

FEBRUARY CHALLENGE: Max effort strict cannonball pull-ups. Right now Coach Bennett is at the top of the leader board with 10. Who will take him down?

Nag’s Head countdown: TOMORROW.

Get your Progenex on…at a discount

REMINDERS:

– If the small room is not occupied you may use it for open gym. The earliest time for open gym is 4:30pm. 

- 20 DAYS UNTIL THE OPEN. The Crossfit Games Open registration has begun! Follow this LINK to get started and sign up. Everyone should be signing up!

CROSSFIT

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

BARBELL CLUB

Deadlift 5-5-5
Back Rack Yoke Walk Max Weight for 50′ in :20 or less
Toes to Bar A: x50 I: x40 B: x25
Deadlift 1×20 (+5# from the last time or 55% of 1RM)

BOOTCAMP
5 rounds

15 meter broad jump
15 kettlebell swings
15 knees to elbows

6:45 BEGINNER WOD

20 Minute AMRAP

5 Ball Slams

10 Ring Rows

20 Lunge Jumps or Lunges

FEBRUARY CHALLENGE: Max effort strict cannonball pull-ups. Right now Coach Bennett is at the top of the leader board with 10. Who will take him down?

Nag’s Head countdown: 2 days.

Get your Progenex on…at a discount

REMINDERS:

- Remember that thing you lost in the gym and it was in that bin but you never got it? It’s gone. 

– If the small room is not occupied you may use it for open gym.

- The Crossfit Games Open registration is starting February 1st. If you have any interest in learning about what the Games Open entails click HERE. During the period of the Crossfit Open, our workout of the day each thursday will be the Open WOD. You might as well sign up to see how you stack against the rest of the world. 

- To the individual who finds it necessary to defile our gym with gum. I hate you. That is all. 

CROSSFIT

“10 min capacity test”

4 min rowing for calories
rest 3 min

3 min max pullups
rest 2 min

2 min max bw backsquat
rest 1 min

1 min max shoulder to overhead (135/95)

-for cumulative reps

BOOTCAMP

Test: max height box jump

2 rounds
25 clean, thruster & Slam
25 box jump (high)

Daily Schedule

Nag’s Head countdown: 3 days.

Get your Progenex on…at a discount

REMINDERS:

- TODAY IS THE LAST DAY TO RETRIEVE ANYTHING FROM THE LOST AND FOUND BIN BEFORE IT ENDS UP IN THE LAND OF THE LOST…AND FOUND…….THE GARBAGE. Fair warning. 

-7:30 class is on like gangbusters. 

-If the small room is not occupied you may use it for open gym. We will be posting this schedule going forward. Once a class begins Open gym ends.

- The Crossfit Games Open registration is starting February 1st. If you have any interest in learning about what the Games Open entails click HERE. During the period of the Crossfit Open, our workout of the day each thursday will be the Open WOD. You might as well sign up to see how you stack against the rest of the world. 

- To the individual who finds it necessary to defile our gym with gum. Burpee Clotheslines. That is all. 

CROSSFIT

“Fight Gone Bad”
3 Rounds of:
Wallball
Sumo Deadlift Highpull
Box Jump
Push Press
Row (calories)
Rest
1 minute at each station.
Score = Total reps

BARBELL CLUB

“Bear Complex”
7 Unbroken Rounds of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

5 sets for max weight.

Note: First set should be light.

BOOTCAMP

4 rounds of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Push-ups
20 V-ups

Daily Schedule

Nag’s Head countdown: 4 days.

Get your Progenex on…at a discount

REMINDERS:

- The bin next to the shoe rack is the lost and found. If you think you’ve misplaced something in the gym it’s probably in there. On the 1st of each month the bin will magically emptied. We aren’t sure how it happens…But there’s got to be a reason why Craig’s pants never fit him and Dan wears Lululemon sports bras.

-If the small room is not occupied you may use it for open gym. We will be posting this schedule going forward. Once a class begins Open gym ends.

- The Crossfit Games Open registration is starting February 1st. If you have any interest in learning about what the Games Open entails click HERE.

CROSSFIT

10 man makers
10 HSPU
10 Chest to bar pull-ups

BOOTCAMP
3 rounds for time of:

5 Manmakers
15 Ball Slams
25 Wall Balls

 Nag’s Head countdown: 5 days. 

Get your Progenex on…at a discount

REMINDERS:

- The bin next to the shoe rack is the lost and found. If you think you’ve misplaced something in the gym it’s probably in there. On the 1st of each month the bin will magically emptied. We aren’t sure how it happens…But there’s got to be a reason why Craig’s pants never fit him and Dan wears Lululemon sports bras. 

- The Crossfit Games Open registration is starting February 1st. If you have any interest in learning about what the Games Open entails click HERE.

CROSSFIT

“Heavy Grace”

30 Clean and Jerks at 155/105 lbs

BOOTCAMP

5 Rounds

10 Toes to bar
20 burpee box jumps
30 Hand release Push ups

BEGINNER CLASS

20 Minute AMRAP
Partner WOD

Partner 1: Run 400 Meters
Partner 2: 5 Burpees
10 ball slams
15 sit ups

When Partner 1 returns, both partners switch tasks.

CROSSFIT

8 sets of  1.1 snatch ( rest 10 seconds between single)

3 sets of Snatch grip shrug pulls 1.1 10 seconds rest between singles

Weighted situps 3x 20 reps

BOOTCAMP

“Meris baseline”
5 rounds:

20 Kettlebell swings
15 walking lunges (per leg)
10 ring rows
5 pushups

 Nag’s Head is one week away.  

REMINDERS:

- The end of the month draws near. Anyone who thinks they have left something important in the gym(clothing water bottles, jackets, random gloves being left out not on the shelf) that they don’t want to be thrown out should look through the lost and found bin and place their items on the weight lifting shoe rack. Everything left in the bin will be “purged” on the 31st. 

- The Crossfit Games Open registration is starting February 1st. If you have any interest in learning about what the Games Open entails click HERE.

Real Strong 

CROSSFIT

5 rounds

Run 400m
Row 500m

BOOTCAMP
row 500m
21 Burpee Pull-ups
row 500m
15 Burpee Pull-ups
row 500m
9 Burpee Pull-ups

 Nag’s head Social.February 3rd.

Be powerfuler.. 

Get your Progenex on…at a discount

REMINDERS:

- Tonight, the 6:45 regular WOD IS ON LIKE DONKEY KONG. 

- TO THE INDIVIDUAL WHO IS UNABLE TO KEEP THINGS IN HIS/HER MOUTH: If any staff member finds people putting gum on anything there will be a 100 burpee-clothesline penalty. I just made that up but let your imagination run wild. You won’t want to do even one. Promise. 

- The Crossfit Games Open registration is starting February 1st. If you have any interest in learning about what the Games Open entails click HERE.