12th State Crossfit

(919) 977-7996

807 Hodges St. Raleigh, NC 27608

Members Free Class

Members

Daily Workouts

September 17

WOD

CrossFit - Tue, Sep 17
Mobility

2 Rounds:
20 Tib Raises

10 SL Calf Raises (Leaning into wall)
Into:
1:00 Banded Internal Shoulder Mob.
1:30 Standing Banded Lat Stretch
1:30 Banded Samson Stretch
2:00 Banded Frog Stretch

COMP/SPORT/FITNESS
Gymnastics (AMRAP - Reps)

Comp
EMOM 8
7 - 10 C2B Pull Ups

Sport
EMOM 8
5 - 8 Pull Ups / Pull Up Practice

Fitness

E3MOM x 4
3 Negatives
6 Kips
9 Ring Rows
15 Hollow Rocks
Recovery Bike

Metcon
Metcon (Time)

Comp

For Time:
100 KB Swings (70/55)
* EMOM 30 Double Unders
* Start on Double Unders

Sport

For Time:
100 KB Swings (55/35)
* EMOM 20 Double Unders
* Start on Double Unders

Fitness

For Time:
100 KB Swings
* EMOM 40 Single Unders
* Start on Single Unders

Training Notes

August 31, 2024

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Helpful Links

Announcements

Congratulations to 2024 Worldwide CrossFit Games qualifier Coach Shelby Neal

CF Games begin August 8th in Fort Worth, TX.  You can follow here

Congratulations to our CrossFit Games SemiFinals Qualifiers

Coach Whitney Gelin (35-39)

Gail Ho (Women 45-49)

Michael Hubbard (Men 50-54)

Kirk Williams (Men 55-59)

Training Notes for programming cycle beginning July 8th, 2024 are now posted at the link below on this page.

July 4th Class times:  7:30 AM, 8:30 AM, 9:30 AM (please note there will be no 5 AM class Fri July 5th)