Thursday 130131

A member of the CFNWA family reached out to me and asked for help in putting together a wod for her to during an open gym. She told me that her brother-in-law (Steve Shirk) of 20 plus years has been battling stage 4 cancer and unfortunately is losing the fight. So,...

Wednesday 130130

Have to give a shout out to my Josie girl for taking her first gymnastics meet. One first place two second places and one third place giving her First Place All Around… Nice job girl. Also shout out to School Boy on a PR snatch of 215#. Just one of many on the day....

Tuesday 130129

 Get motivated and remember to be good or great you have to work at it.  Never forget the progression for success.  Mechanics/Form – Consistency – Intensity.  In that order.WODSkill/Strength3 Position SnatchWorking Sets of three (3)High Hang-Take...

Monday 130128

 Check out this video by “Again Faster” on releasing the quads and hip flexors in a different way other than using the foam roller.  Many of us are often searching for ways to help those legs and also help with our tight hip flexors.  Especially after the recent...

Sunday 130127

 Hope everyone took advantage of their rest day and recovered from “Sean”. Time to get back to work. BIG SHOUT OUT TO OUR OWN CHARITY NUNN FOR WINNING THE CROSSFIT FAYETTEVILLE COMPETITION..HARD WORK PAYING OFF. WOD 2 Person Teams w 1 working at a time 400M Run 51...