The 2013 summer CrossFit season is upon us. This means a few things – competitions, fun events at Raleigh CrossFit and some really hot training.
We also wanted to let you know that Coach Cliff has been accepted as an intern with Europa, a national distributor of sports supplements. He is participating in this opportunity as part of his final graduation requirements from NC State. He will sadly be away from us in Charlotte until the second week in August. The good news is – HE WILL BE BACK! However, in his absence, he wanted to share with you his thoughts and thanks. He didn’t have the opportunity to share this with you all before he left.
To My Raleigh CrossFit Family,
Thank you for all the great times over the past year. It has been an honor getting to train and coach beside you. I look forward to returning in August to an even bigger, faster and stronger RCF family. With love – Cliff, AKA “Pig Pen”
We are looking forward to having you back Cliff! Additionally, upon his return, Cliff will be taking the role as lead coach and Director of the CrossFit Kids and Teen program.
I also want to take the opportunity to say how excited I am to have such a dedicated and passionate coaching staff. Bobby, Cliff, Chad, Zach, Mike, Errikos, Josh, Amber and Kim genuinely love and care about the Raleigh CrossFit athletes and their success. Each and every coach wants the opportunity to coach you all every class and that is amazing. They love what they do and you as athletes at Raleigh CrossFit fuel their determination to be the best coaches they can be.
Mobility & Trigger Point Seminar
Sunday, June 16 at 10a, we will host Devon from Fleet Feet, who will guide you all through a Trigger Point seminar. Come in and spend 45 minutes with a certified Trigger Point specialist. We have several foam rollers, including specific Trigger Point rollers to aid in your muscle recovery. This is a special opportunity to learn how and why you should put those black grid rollers to use!
Red, White and Blue Throwdown Event 2
The Red,White and Blue Throwdown Series Event 2 is scheduled for Friday, July 19 from 530-730p. We will not have regular classes that evening. So come on in with your partner. If you don’t have a partner, come anyway and we will find you one. There will be a sign-up at the Tank as well.
Throwdown number 2 will be … STRONGMAN!
31 Heroes WOD
Saturday, Aug. 3 at 900a and 1030a.
We are a host affiliate, so click here to register.
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent) (Sub is towel pull-ups)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Note: T-shirts and tanks are in so be sure to pick yours up!