Cary CrossFit

Growler Push: 6 x 25m (go heavy!)

Decline Pushups: 3 x 12
Static Bar Hang: 3 x Failure (if less than 20 sec jump back up and hold again!)

For rounds, on a 1’ Interval until you can’t ‘keep up’
5 Burpees
10 KB Swings (16kg for women; 24kg for men)
Run 80m (must touch both walls!)

Dead Lift: 4 x 2

Strict Press: 4 x 2

Squat: 4 x 2

For cumulative rep count in 8 minutes:
“Buy In” = 40 kettlebell high pulls, 25 kettlebell swings, 10 goblet squats (24kg men; 16kg women)
Burpees and Pullups in whatever combination you want
“Cash Out” = same as “Buy In”

Clock starts BEFORE the “Buy In”....athlete has the balance of that 8 minutes to do as many Burpees and / or Pullups as they can in whatever combination they want. Once 8 minutes is reached, everyone finishes with the “Cash Out” (not on the clock)
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7 Benefits of the Kettlebell Swing

6 x 30m Resisted Runs

15” of Continuous Strong Man Fun (everyone must do each station at least 3x)
Tire Flips (5+ flips)
Farmers Walks (>25m)
Yoke Walks (>25m)
Slosh Pipe Walk (>25m)
Sledge Hammer Strikes (8+)

Team Challenge….7am vs 5pm vs 6pm FIGHT!
Each person rows as far as possible in 2’, your class is scored by the average distance covered by everyone in the class. GO!
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Skip the OJ and just eat the Orange

Some of the fittest athletes in North Carolina competed in Athletic Lab’s Tri-City Fitness Challenge. The events were a grueling test of strength, skill and endurance. All competitors contested the first 3 challenges with the top 5 competitors advancing to a final ‘Winner takes all’ final round. Ben Sturgill of Wilmington and Heather Farmer of Cary took home first place. Athletic Lab’s Mike Young, Will Peterson, James Gold, and Jen Matthews competed with Mike and Jen taking 3rd places respectively.

Beginning in September, Athletic Lab and Cary CrossFit will be having a monthly fitness challenge. The challenge will be held at the 6pm CrossFit / Performance Fitness session on the first Monday of every month (the first will be on September 5th). All members (Scholastic, CrossFit / Performance Fitness, and Elites) are welcome to attend.

What’s the Challenge? What’s at stake?

Members will complete a workout challenge against one of the members of our staff. If ANY member in the class should beat the staff member, the ENTIRE class will receive 10% off their next month’s membership and the winning member will receive 20% off. Class size will be limited to 12 with slots reserved for those that RSVP via our online membership manager.

Power Cleans: 3, 3, 2, 2, 1, 1

Push Press: 4 x 3

Squat: 4 x 7

For 8” do as many rounds as possible
5 KB High Pulls
5 Pullups
5 Lateral Burpees
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The Push Press

To celebrate our 2nd year in business and show our appreciation for all who’ve made this possible, Athletic Lab is giving away gift bags to all our members. If you haven’t already picked up your gift bag please just check with a staff member. Anyone who had a membership during the month of August is eligible for a gift bag. We really appreciate every single one of our members and are using the gift bag giveaway as a way of saying “thank you.” We promise to continue to provide the highest level of training and customer service in the industry. Our gift to you includes the following:

• An Athletic Lab shoe / tote bag. We’d suggest you write your name on it..there will likely be a bunch floating around Athletic Lab now and you won’t want to lose yours.
• An Athletic Lab or Cary CrossFit t-shirt
• A free 30 minute massage voucher with our in-house specialist, Julie Donnelly
• A bottle of Vitamin Water sports drink
• A coupon to Pink Frozen Yogurt (2 convenient locations within 3 miles of Athletic Lab!)
• A Cary CrossFit referral card. Write your name on the back and give it to a friend or colleagues. When they sign up you’ll earn a discount on your membership!
• A 20% off coupon to Raleigh Running Outfitters (now with a location in Cary)

Our full Fall training schedule goes into affect August 29th. The only appreciable changes to the schedule are for the Scholastic Sport Performance Classes. Please note the following changes:

• We will have themed Scholastic training sessions at 3:45 on Monday, Wednesday, and Friday; 5pm on Tuesday and Thursday; 6pm Monday through Friday; and 11am on Saturdays. Please see our schedule to determine which time slots are associated with which training theme.
• Scholastic Select training sessions will take place on Monday, Wednesday and Friday at 5pm.
• For a limited time, we will continue to offer Strongman classes on Fridays at 6:30pm.

If weather permits we will be training outside today. If it’s too wet we’ll be modifying the workout and moving to our adjacent space to accomodate the Tri-City Fitness Challenge.

4 x 8 Tire Flips
4 x 1’ Sledge Hammer Strikes

For time….
7x Backward Hill Run
300m run
4x Backward Hill Run
300m run
1x Backward Hill Run
300m run
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Simple Tips for Sleep

KB Swing: 5 x 12
While resting do 10 V-Ups w/ Medball

Squat: 5, 4, 3 x 3

3 Rounds for Time:
“Buy In”....300m Run
20m Spiderman Pushup “walk”
20m Walking Lunges
20 MB Catch-n-Throw
20m Crab Walk
20m Walking Lunges
“Cash Out”...300m Run
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