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Class: 5:30, 6:30, 8:30am* (MWF), 12:30, 4:30, 5:30, 6:30pm

Gym Ettiquette:  please think about safety when returning your equipment. Avoid walking in front of a person lifting. Return KB, DB, etc to where they belong, not just in an area near them. We have had a lot of DB just being stacked on other DB, partially placed on the DB shelf, and KB just set near the KB area.

Thunder on the Hill 2016 11/19/16 at 8:30am Is a 2-person event, with 4 divisions: M/M RX & Scaled, F/F Rx & Scaled. Early bird pricing is now-11/3. We will need athletes to compete but we will need Volunteers to help make this event AMAZING! Please register for either here.




1. 3 x 3 HBBS @ 85% or higher, 20min to ramp and complete

2a. 4 x 8 ME Vertical

-they need to be consecutive but you can reset each rep, 2 hand touch

-use the WB targets or get out tape measure.

-Goal is constancy in height reached

2b. 4 x 200m Tempo Run @75%

-15min to complete all

3. For reps:

2min ME Air Squats

30s Rest

2min ME Push Ups

30s Rest

2min ME Sit Ups

30s Rest

2min Plank (hands/toes)

-add weight to plank if you know it’s easy. Limit rest during 2min plank.

-Score: reps.

Happy Birthday Burpee Day to our newest Coach, Cara!!! (her bio is coming soon)



1a. 4 x 8 Bench Press, UB, HAP

1b. 4 x 10 Strict Pull Ups, UB, HAP

-kipping is not a scale for strict

-25min to ramp and complete

2. 10-9-8-7-6-5-4-3-2-1 reps for time of:


Wallballs (20/14)

-10min cap

Happy Birthday Burpee Day Bob!!!



1. 10 x 1 FS, HAP

-25min to ramp and complete

-all sets should be heavy/ascending. Goal is a new 1RM

2. For time:

400m Run

40 Goblet Squats (35/25) / air

30 T2B / HKR

20 HSPU / Pike PU

10 Strict Pull Ups / banded SPU

-cap: 12min

3. Mobility: Couch as a class

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1. Rope Climb workshop (wear tall socks), 15min

-S hook, J hook (try the one you never use)

-make sure you know how to come down before you go past half way!

-work on cycling

2. 2 person team WOD

AMRAP 25min:

8 Thrusters* (100/70) / (75/50)

100 Double Unders / 150 Singles

200m Buddy Carry / weighted carry

* each partner performs 8 reps @ same weight, 8 then switch

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Coaches: Burgener, 3min

1. EMOM for 20min: C&J

-Squat clean and split jerk / PC & PJ

-5min to set up

2. Tabata: BJO (24/20) / BJ

3. 5RNFTO:

ME HS Hold

ME Wall Sit

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Open gym 8:00-10:00am

Use this time. Don’t just let it pass you by because you want to lounge around. You can make up a WOD you missed, work on skills of any kind or come lift things you normally don’t during the week.

Team WOD at 9:00am

This runs like a normal class. We program mobility to be completed before 9am. At 9am, we will go over the warm up followed by the workout. Bring a friend! (make sure they arrive early enough to complete the waiver by 9am)


You should try these! So delicious and tastes like an almond joy.

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Rest Day.

The new program begins Monday…what will it be? Here’s a hint:



Tuesday, August 23, 2016 4:30-7:30pm

@cnfayetteville will be at @crossfitfayetteville Tuesday, August 23rd from 4:30 to 7:30! Stop by and check out their great staff and classes, while we hand out free samples of pre workout, BCAA’s, Post Workout, and much more! Don’t miss out!