CrossFit Carolina Beach – CrossFit

Holiday Hours!

Monday & Tuesday Normal Hours.
Wednesday: 6:00,7:00,8:45,1:00, and no classes after 1:00pm.

Thursday=The Great Thanksgiving RowDown! Come in between 9:00 and 12:00 to contribute to our rowing benefit for Nourish NC! Each 1,000m row, CFCB will donate $1 to Nourish NC. Bring a friend and that could be a lot of dough! The effort will also be matched, dollar for dollar, by the Southern Sign Company, The Copper Penny, the McLeod’s, and Myrtle Grove Animal Hospital! Grab a friend, a family member, or coworker and come spend a few minutes on a rower!

Friday: 8:45am&1:00pm only
Saturday: Normal

– Strength: This should take roughly 8-10 singles to complete. We last tested this variation on 6/11. Use the same band as you used last time.

– Metcon: Today’s metcon is a burner, 90%+ effort. That means Squat Clean Thrusters will be FAST singles ie. dropping from overhead, resetting, and going right into the next rep.

There is only 1 set of 42 Burpees so rather than trying to pace these like a normal task-domain workout we want to leave nothing in the tank here!

View Public Whiteboard


A: Metcon (No Measure)

2 Rounds of:

8 Sumo Deadlifts

8 Front Squats

8 Squat Clean Thruster

10 Lateral Jumps over the Bar

10 X-Band Walks Left + Right


B: Sumo Deadlift Against bands (Build to a 1RM. Rest 2:00)

– Beginner: Sumo Deadlift: 5 x 5, adding weight if form permits. Reset between each rep. Rest 2:00.


C: Thunderstruck (Time)

For time:

21 Squat Clean Thrusters (155, 105)

42 Bar Facing Burpees

Rx+:(185, 125)

L3: (135, 95)

L2: (115, 75)

L1 Metcon:

For time:

30 Thrusters (choose appropriate loading, but heavy)

30 Burpees

8:00 Time Cap

Accessory Work

D: Single Leg DB RDL w/ Support (4 x 6-10 each. Rest 60s.)

Categories: WOD

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