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January 16

WOD

CrossFit - Fri, Jan 16
 It is with great sadness in our hearts that we announce the passing of Mollie Quirke, owner and founder of 12th State CrossFit. Please read below for this upcoming weekend schedule changes and memorial service times.

 Friday January 16th
Class time offerings: 5AM, 6AM, 7:15AM, 9AM, NC State Club 12PM(Open to all members) and Open gym until 3PM. All evening classes are cancelled.
4:00 – 6:00 PM 
Visitation / Wake Location: Brown-Wynne Funeral Home 1701 E. Millbrook Rd. Raleigh, NC

Family will receive friends and loved ones.

 Saturday January 17th
All Classes will be cancelled today.
10:00 AM
 Memorial Service

Location: Summit Blue Ridge:  3249 Blue Ridge Rd. Raleigh, NC
12:00 PM
 Procession to Cemetery
12:30 PM
 Graveside Service / Interment

Location: Oakwood Cemetery: 701 Oakwood Avenue Raleigh, NC

 Sunday January 18th
Please join us at 12:30 PM
for a Memorial Workout in Mollie’s honor

Location: 12th State CrossFit 807 Hodges St. Raleigh, NC
Mobility

2 Rounds
15 Seated Pike Lifts
10 Supinated Scap Retractions
Into:
1:00 Quad Foam Roll
2:00 Frog Stretch
1:00 T-Spine Extension Over Roller
1:00 Scorpion Holds

COMP/SPORT/FITNESS
Metcon (AMRAP - Rounds and Reps)

AMRAP 15
8 Shoulder to OH
8 Toes to Bar
8 Front squats
8 Bar Facing Burpees
All other movements stay at 8 but the burpees increase by 4s
8/12/16/20/24/28/32

C. (155/105)
S. (135/85)
F. Weight of Choice

*Rest 7:00 Before Strength Component

Bench Press (Weight)

E2MOM x 5
5 Bench press
Build to a Heavy Set of 5

Training Notes

January 1, 2026

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