Daily Workouts

October 1


CrossFit - Sat, Sep 30
Partner Metcon
Metcon (AMRAP - Rounds and Reps)

200m Partner Barbell Carry (Together)
40 Hang Cleans
60 Toes to Rings
800m Run (Together)

C. (115/85)

S. (95/65)

F. (Weight of Choice)

* Split Hang Cleans and Toes to Rings as Needed

Solo Metcon
Metcon (AMRAP - Rounds and Reps)

200m Suitcase Carry (100m Right Arm/ 100m Left Arm)
20 Hang Cleans
20 Toes to Rings
800m Run

C. (115/85)

S. (95/65)

F.(Weight of Choice)

Training Notes

August 30, 2023

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Helpful Links


Training Notes for programming cycle beginning September 11th 2023, are now posted at the link below on this page.

Congratulations to Coach Shelby Neal for placing in the top 20 in the world at the 2023 NoBull CrossFit Games.  An amazing achievement!  Our community of athletes is so proud of you!

Member Appreciation Morning will be held on September 9th at 8 AM.  The 12th State team recognizes that our gym was built on the dedication and effort of its members.  This is our chance to say “thank you!” and recognize those in  our 200, 500, 1000, and 2000 (yes, 2000!!!!) clubs.  We’ll have a brief presentation at 8, followed by a group workout.  Please stick around and have some cold brew and refreshments after.

NCSU CrossFit Club begins Wednesday, Sept 6th.  The club will be in the gym on Mondays from 7:30-8:30 pm and from 12-1 pm on Wednesdays and Fridays so please be mindful if you’re coming in during open gym hours.  NCSU has a great group of students!  It has been really enjoyable to have them at 12th State and to watch their club grow.

Yoga with Lauren!  Upcoming dates:  Thursdays September 7 and September 21 @ 6:45 PM, Sunday September 10th @11AM.  This is free for members – sign up now on Wodify.  Cost is $10 for non-members.

Save the Date: 

October 21st: 12th State Annual Chili Cook-off

October 22nd:  Ladies WOD and Wellness Event with Blair Watson, PT