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Sunday, February 12th at CrossFit UNCSunday, February 12, 2012
Time: 5PM
Location: Eddie Smith Field House WOD: Incentive Mile: Run one mile. Based on your mile time... -Ten burpees for every minute -Five burpees for every thirty seconds Hope to see you all out there! We are going to try this one again since the super bowl got in the way last time. Be prepared to be to outdoors.
Posted by Henry Evans on 02/12 at 09:13 AM
Thursday, February 9th at CrossFit UNCThursday, February 09, 2012
Time: 8:00 and 8:30 PM
Location: Field House WOD: 15 minute AMRAP 1 sit-up 1 thruster 2 sit-ups 2 thrusters 3 sit-ups 3 thrusters ... and so on. 
Posted by Matt Moran on 02/09 at 12:07 AM
Wednesday, February 8th at CrossFit UNCTuesday, February 07, 2012
No CrossFit WOD tonight due to the UNC vs. DUKE game. Go cheer on your HEELS!!
Posted by Anna Karam on 02/07 at 03:37 PM
Tuesday, February 7th at CrossFit UNCMonday, February 06, 2012
Time: 8:00 and 8:30 PM
Location: Field House WOD 400m of lunges! Given enough time, we will also complete a core workout Come out and join us for a real leg burner!
Posted by Freddie Morgan on 02/06 at 11:27 PM
Monday, February 5Sunday, February 05, 2012
Location and Time: Eddie Smith Field House 8:00pm and 8:30pm
WOD: 2 Rounds: 1 min Tricep Dips 1 min Exploding Lunges 1 min Decline Pushups 1 min Box Jumps
Posted by Courtney Kelly on 02/05 at 11:24 PM
Sunday, February 5th at CrossFit UNC
Time: 5PM
Location: Eddie Smith Field House WOD: Incentive Mile: Run one mile. Based on your mile time... -Ten burpees for every minute -Five burpees for every thirty seconds Hope to see you all out there! Be prepared to be to outdoors.
Posted by Henry Evans on 02/05 at 08:54 AM
Thursday, February 2nd at CrossFit UNCWednesday, February 01, 2012
Location: Eddie Smith Field House
Time: 8.00 and 8.30 pm WOD - 15 rounds death by overhead squats Between each round do a 50m farmer's carry R1 - 1 OHS 50m FC R2 - 2 OHS 50m FC ...... R14 - 14 OHS 50m FC R15 - 15 OHS 50m FC ***Any freshman or sophomore students interested in coaching please email Zach Greenwald: .(JavaScript must be enabled to view this email address) "Always dream and shoot higher than you know you can do. Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." - William Faulkner  Overhead Squats at the 2011 CrossFit Games
Posted by Becky Emmons on 02/01 at 11:10 PM
Wednesday, February 1st at CrossFit UNC
WOD:
AMRAP for 20 minutes: 50 Meter overhead lunges 25 Burpees 50 Meter Bear crawls 25 V-ups 50 Meter Crab walks 25 pushups 50 Meter overhead lunges 25 Weighted squats "One should not pursue goals that are easily achieved. One must develop an instinct for what one can just barely achieve through one’s greatest efforts." —Albert Einstein
Posted by Anna Karam on 02/01 at 12:38 AM
Tuesday, January 31st at Crossfit UNCMonday, January 30, 2012
Location: Eddie Smith Field House
Time: 8.00 and 8.30 pm WOD: AMRAP 20 min: 10 pushups 20m backwards running 15 squats 30m backwards running 10 sun salutations or tricep pushups 40m backwards running 20 situps 50m backwards running "moxie: the ability to face difficult situations with courage and spirit." let's celebrate the return of the boom box with a moxie-filled workout! 
Posted by Savannah Sipperly on 01/30 at 11:02 PM
Monday, January 30
Time and Location: 8:00pm and 8:30pm Eddie Smith Field House
WOD: For time: Overhead Lunges to 5m line 5 Burpees Sprint back to 0m Overhead Lunges to 10m line 10 Burpees Sprint back to 0m Overhead Lunces to 15m line 15 Burpees Sprint back to 0m Overhead Lunges to 20m line 20 Burpees Sprint back to 0m Overhead Lunges to 15m line 15 Burpees Sprint back to 0m Overhead Lunges to 10m line 10 Burpees Sprint back to 0m Overhead Lunges to 5m line 5 Burpees Sprint back to 0m
Posted by Courtney Kelly on 01/30 at 07:34 AM
Sunday, January 29th at CrossFit UNCSaturday, January 28, 2012
Time: 5PM
Location: Eddie Smith Field House WOD: Deck of Cards: Flip through the entire deck where each card specifies a different workout – the suit signifies the exercise and the number indicates the number of repetitions (Aces are 11 and face cards are 10). Hearts: Pushups Diamonds: Burpees Spades: Squats Clubs: Mountain Climbers Be prepared that this workout might be outside “To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine 
Posted by Braden Zahora on 01/28 at 03:54 PM
Thursday, January 26th at CrossFit UNCWednesday, January 25, 2012
Time: 8:00 and 8:30 PM
Location: Field House WOD - 15 minute AMRAP 10 overhead walking lunges 15 dumbbell thrusters 20 double unders/double under attempts (or 40 single unders) ***Any freshman or sophomore students interested in coaching please email Zach Greenwald: .(JavaScript must be enabled to view this email address) “An athlete needs a coach to provide instruction, give guidance and feedback, but then it’s up to the athlete to execute." - David Yukelson A very important aspect about CrossFit, one that is often overlooked or pushed aside as not important, is the mental aspect - the ability to push through a WOD and finish even though your quads are burning, the will to approach a WOD with the attitude of going as hard and as fast as you can while taking less breaks. Here is a great article from the CrossFit Journal about just that. It's not too long, so if you have spare time give it a read! http://library.crossfit.com/free/pdf/CFJ_Mental_Cecil.pdf (if that link doesn't work just type in "the mental aspect of crossfit" into the google search engine and it should be the first hit)  Overhead walking lunges - George Manis at the Tar Heel Challenge, November 2011
Posted by Becky Emmons on 01/25 at 08:52 PM
Wednesday, January 25 at CrossFit UNCTuesday, January 24, 2012
Tabata WOD:
For each exercise, you will do twenty seconds of maximal effort followed by ten seconds rest for four minutes. Tabata Pushups Tabata Squats/Jump Squats Tabata Situps Tabata Sprints The Tabata workout is a high intensity interval workout specifically designed to boost your metabolism for a full day after your workout, burning fat and increasing lean muscle production.
Posted by Josh Barrett on 01/24 at 11:21 PM
Tuesday, January 24th at CrossFit UNCMonday, January 23, 2012
Time: 8:00 and 8:30 PM
Location: Field House Partner WOD 2 rounds 20 / 10 Handstand pushups 100 m wheelbarrow 100 / 80 jumping squats 100 m broad jump
Posted by Freddie Morgan on 01/23 at 11:48 PM
Monday January 22, 2010Sunday, January 22, 2012
Location: Eddie Smith Field House
WOD:2 rounds: Max push ups 2 minutes Max squats: 2 minutes Max burpees: 1 minute 800m sprint  *** Any freshman or sophomore students interested in coaching please email Zach Greenwald: .(JavaScript must be enabled to view this email address)
Posted by Courtney Kelly on 01/22 at 08:54 PM
About CF-UNC
CrossFit is a workout regimen for all fitness levels that incorporates constantly varied, functional movements, executed at high intensities. Our affiliate sponsors free group workouts and other CrossFit related events. Explore our site by navigating through the tabs on the left. We hope you will join us for a workout and become part of the CrossFit UNC community.
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