Register Early and Save for the 2012 Warrior Dash!

A group of us will be going on Sunday, May 20th (Brian’s Birthday!) at 1pm

We had a great time last year and hope to have an even bigger group join us this year!

http://www.warriordash.com/register2012_north_carolina.php

Use Code WD123FLYER for $5 off

Thanksgiving Schedule

Wednesday, November 23rd – Regular Class Times

Thursday, November 24th – Happy Thanksgiving – Closed – No Classes

Friday, November 25th – Only one class 10am- Disregard the calendar schedule for Friday

Saturday, November 26th – Regular Saturday Classes – 9am WOD – 10am Fundamentals/CrossFit Kids

Saturday Nov 19th at 1pm CrossFit Vitality will host a special WOD at CrossFit Vitality for one of our members, Erin Cobb. Erin was a victim of a horrible act of domestic violence and is currently paralyzed from the chest down.

For more info please go to: www.cobbwod.com

10 Rounds for Time

5 Body Weight Deadlifts

5 Barbell Rollouts

20 Double Unders

Board Posted by request of the 9am crew Don't forget to breakdown and clean your bars!

2 Rounds for time

24 Double Unders

24 KBS 1.5/1p

24 Abmats

24 Burpees

24 Pull Ups

24 Dips

Thanks Tim for being so damn old!!!

Join us on Saturday, October 29th at 9am for a special Halloween Workout!  Costumes are STRONGLY ENCOURAGED if you don’t like extra burpees!  This year we will be having a Best Costume Contest!  Winner will receive a $125 Gift Certificate to NC Healthy Lifestyles Food Delivery!  All participants will get a vote!

This will also be Cory’s last official workout at head trainer with us.  After the fundamentals and kids class we will be heading to lunch.  You are all welcome to join us. (Costumes not required:)

In March you all will see a much softer side of Brian…for a change

Tabata Something Else

20 seconds of work, 10 seconds of rest for 8 rounds for each movement.  Move to the next movement after the 8th round with only the 10 second rest between movements.  Score is total reps.

Pull-ups

Push-ups

Sit-ups

Squats