CrossFit Cape Fear

Come on Brigette you’ve got it… don’t use that free hand to push off with!

Woo hoo push ups in the morning… nothing better!

The group getting ready to go… bring that chest up as high as you can Heather!

Andy and Jimmy going heavy on the deadlifts

155# for Heather and 425# for Andy… nice work!

Looking strong guys! Ron I see you hiding back there… keep that arm straight!

Get it Mrs. Rosa!

Ron and Travis powering through their db swing and catches… look at those expressions, you can tell they’re having fun right about now!

Great form Amber!

Great seeing so many of you guys out tonight… you all did an awesome job!

Woo 185#… nice work AJ!

Betty and Janice working hard!

You are looking strong Kari… keep up the good work!

Yayyy burpees!

Looking strong guys!

Great KB form Bill

Andy taking a little rest on his DB!

Rest time is over… onto hollow rock!

Ready to go!

Working on holding the bar overhead

Giving a hand with the situps!

Overhead follow the leader with the big kid in the back!

Look at that speed!

You’ve got it AJ… extend that arm all the way up!

Travis anticipating his turn on the KTE… Lef making them look easy!

The group working hard

Great job on your second time out Cedric… you rock!

Form is looking good Lef… just remember when you’re going down into the squat focus on shooting your butt back to the wall and sitting through your heels in order to keep the knees from traveling forward.

Great work on those Thrusters Gina!

Welcome back Andy!

Stacy’s WOD

AJ making the box jumps look easy!

Great form ladies

Stacy working with Angelica on her High Pulls

WooHooo Andy!

Travis and AJ having fun!!! Yeaaa burpees

Up, up, up… good job Gabe!

Make sure to initiate the dip of the push press from the heels and not the toes.

Results:
Doug - 17:46
Gabe - 20:52
Betty - 19:56
Jimmy - 16:46

5 rounds for time

10 push press
50 sit ups
200 m. sprint

Cedric loving his first workout with us!

Look at that push press… great form AJ!

You’ve got this Ron!

Mrs. Rosa substituting GHD situps for regular situps

The group taking a breather after the workout… great job today everyone! And welcome to the group Cedric, Austin and Gina… it’s great to have you guys with us!

Results:
Cedric - 14:46
Mrs. Rosa - 17:14
Mr. Gurney - 16:01
AJ -18:04
Gina - 17:04 (Modified)
Dan - 13:23
Ron - 23:54
Austin - 13:46
Gray - 14:06
Lef - 13:09

Looking really strong Lindsey, standing nice and tall with the arm extended all the way up through the ear

Come on Bill… keep those legs straight!

Woo hoo… Kris loves those burpees!

AJ working on his DB snatch… keep that elbow locked and for a full DB snatch you need to go into a complete squat with good form and reset the feet into the starting position after each rep.

Great job today everyone!

P.S. We have a new CAMERA and are back in full force!! Stay posted for more exciting new pictures!

Nice form Linds… notice how she’s coming up onto her toes and standing straight up! That’s the kind of aggressive stand we’re looking for, not a backwards lean.

Looking good Jimmy!

WOD:

5 RFT

15 KB Swings
15 Hollow Rock

Yayyy hollow rock

Looking for full extension of those hips on the KB Swings… stand all the way up at the top of the swing

Alright you two… these aren’t hip thrusters! For KB Swings you don’t want to lean back, aggressively stand straight up using the hips but not thrusting them forward. Going lighter in weight and having good form before going heavy is VERY important!

Looks good guys!

Scores:

Carrie 5:47, Ron 6:26, Austin 6:08, Lef 5:24, Travis 6:36, AJ 5:47, Dan 5:48

Janice working on her handstands

Great day to workout outdoors!

Looking strong Angelica!

Scores:

Gabe 6, Veronica 5, Angelica 6, Janice 8, Kari 5, Theresa 4

Nice Donna… rest that bar back on the fingertips so you can bring the elbows and chest up higher.

Great shot of Betty cleaning!

5 RFT

5 BB Hanging Cleans
15 Push Ups
250 M Row

Working hard!

Action shot of Carrie doing her BB Hanging Cleans

Push those hips back and sit through the heels to keep the knees from tipping forward onto the toes.

Great job on getting that clean on the last round Anthony!

Warm-Up: CF Dodgeball

WOD:

12 Box Jumps
12 Deadlifts
MB Sprint

Starting off with a friendly game of CrossFit Dodgeball

Then the real fun begins…

Woo hoo… nice jumps!

Deadlifts… while the trainers practice their angry gorilla form!

Great form!

Eying the competition…

Keep going… almost done!

Taking a break after an awesome workout…

Great job you guys!

Brian showing us how it’s done!

Hang in there Stacy… we’ll have that obstacle down in no time!

Crystal champing it out and low crawling through the mud!

Great job Crystal!

Stacy having fun!

215# front squats… nice job you two!

10,9,8,7,6,5,4,3,2,1

Deadlift
Push Ups
Box Jumps

Great job ladies… Janice 14:20 Kara 15:48

Nice adjustment Aaron the one on the right looks much better… on thrusters you don’t want to sink through the bottom of the squat but shoot the hips back and down through the heels which will keep the knees from traveling forward over the feet and in return give you more leverage to get the weight up

Looks good… full extension at the top of the thruster!

Form looks great Betty… all that studying has definitely payed off!

Focus:

Front Squats
Overhead Squats

Awesome front squat form Ali!

Brian getting low

Focusing on keeping those elbows up and pointing them forward while moving down in a straight line

Almost all of us tend to round our lower backs slightly at the bottom of the squat… squat therapy such as holding a racked bar and squatting down can help remedy this

Thanks Brian for showing us some of the things you learned at the Olympic Lifting Workshop!

Carrie looking strong!

The first group taking their turn at KB swings

Make sure not to lean back too far and to extend the hips completely at the top of the swing as if you’re standing

Nice work Jimmy… definitely hitting the new chest to bar CFit standard for pull ups!

You rock, Angelica!

Cute shirt Mrs. Rosa!

A nice early morning row

Feeling good on the KB swings… keep going Kara!

Warming up with a few squats…

Some good stretching…

And rolling…

And we’re ready to go!

First comes the rope climb… getting the hang of it with the help of John’s wrists (painful but so worth it)!

An amazing climber!

Working on the shoulder press

Almost there… keep pushing!

Jump!

Getting ready to run after finishing up his situps

After the workout… the real fun begins!

The big and little kids playing on the rope!

All tied up… rope climbing can get kind of crazy

And it’s nap time… and time for the big kids to play

Practicing our combative rolls… so much fun!

Great workout everyone