March 8, 2017


September 7, 2013


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| Categories: Train



Don’t Forget…

(1) Lucia is competing today in the Female RX division at  the Throwdown in the Triangle at CFBC.  Spectators are free, so go by to support her!

(2) modPALEO will be at our gym next Saturday at 11:00 to talk to us about their delicious, ready-to-eat meals.  Check out their site here, and come with questions!

(3) Test week begins next week!!!  I can’t wait!  Back Squat 1RM day on Monday.  You guys should be so freaking pumped.  You’re going to destroy your old numbers!


5×1 Deadlifts @ 70%, rest 60 sec between each single


800m Run
50 Double Unders
25 AMBAT Sit-ups

– Rest 2 min-

400m Run
50 Double Unders
25 ABMAT Sit-ups

-Rest 2 min-

800m Run
50 Double Unders
25 ABMAT Sit-ups

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit