Hey Everyone,

Hope y'all have a good break that does not involve too much work. As a member of the CrossFit leadership team I'd like to thank all of y'all for a great first half of the year. As the year goes along and people graduate the CrossFit team also becomes affected by this. We are now looking to fill out our leadership team with hard working, enthusiastic CrossFitters. You do not have to be an expert to join the team you just have to be willing to learn and help out. CrossFit UNC is a great organization to get involved in, especially if you plan to enter the field of Exercise and Sports medicine, enabling you to gain first hand experience even before you leave college. This is also a great place to get leadership experience on campus as well as join a tight knit group that will help you develop in your college career. If you are interested in playing an active role in the operations of CrossFit UNC please do not hesitate to contact Juan Hernandez at .(JavaScript must be enabled to view this email address) or you could talk to one of the trainers after a WOD.

Best Wishes,
CrossFit Leadership Team

No CrossFit Tonight

Hope you have a great break!
Happy Thanksgiving!

Time: 8pm & 8:30pm
Location: Field House

WOD - inverted ladder for time:

14, 13, 12, 11, 10.... 3, 2, 1 - DB ground to overhead
1, 2, 3.... 10, 11, 12, 13, 14 - weighted squats

You will be doing a total of 15 reps each round for a total of 105 reps of each movement.



"Find your purpose and fling your life out to it. FInd a way or make one. Try with all your might. Self-made or never made." - Orison Swett Marden

Time: 5:00 PM
Location: Field House

WOD:

Ladder Workout...

12, 11, 10... 2, 1 reps of squats, pushups, situps, and burpees with a 40-meter sprint between each round

"I like exercise. I like a healthy body."

Location: Field House
Time: 8:00 p.m. and 8:30 p.m.

WOD:
20 Partner Burpees
50 Meters Wheelbarrow carries
20 Partner PushUps
50 Meters Jumping Squats

Location: Field House
Time: 8:00 p.m. and 8:30 p.m.

WOD:
200m burpee broad-jumps
100 squats,
200m burpee broad-jumps,
100 push-ups

Time: 8 and 8:30 PM
Location: Belk Track

WOD

1 mile
50 burpees
1 Stadium

Mental Toughness. DO WORK

Time: 8.00 and 8.30pm
Location: Field House

WOD:
AMRAP 20minutes of:

10 push press
10 lemon squeezers
40meters spiderman crawl
15 situps
15 squats

"The iron ore thinks itself senselessly tortured in the blast furnace: the tempered steel blade looks back and knows better."

Location: Field House
Time: 8:00 and 8:30 PM

WOD
Total Fitness Surprise. Be prepared for anything.

Time: 5PM
Location: Eddie Smith Field House

WOD:
Modified Murph:
This workout is in celebration of Veterans Day and is a variation of one of the favorite workouts of Navy Lieutenant Michael Murphy

400 meter run
100 squats
100 pushups
100 sit-ups

400 meter run
50 sit- ups
50 pushups
50 squats

20 burpees



“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If you quit, however, it lasts forever.”
-Lance Armstrong

Location: Field House
Time: 8:00 and 8:30 PM

WOD: The CrossFit "Power Hour"
As Many REPETITIONS as Possible in 20 Minutes

A new song will play every minute and with the change in song you will change your exercise. We will also have a trainer from CrossFit Local come and give a best practices clinic on the squat.

The movements we will use tomorrow are:
Squat
Burpees
Thruster
Pushups
Shoulder press

Location: Field House

WOD:
25 weighted push ups
50 weighted squats
25 walking lunges with weight held overhead
400 meters run with weight

*to scale this work out, the push ups can be done without the weight

Location: Field House
Time: 8:00 and 8:30 PM

WOD

The Beep Test
Then a core workout

Come out and join us for another great fitness test! Challenge yourself to the same test used by college athletes, police departments, and the military.

Time: 8.00 and 8.30pm
Location: Eddie Smith Field House

We will be completing the second WOD from the Tarheel Challenge that we hosted this past Saturday at Crossfit UNC. It is as follows:

AMRAP 8 minutes:
50meter sprint
Turn and do 10 forward rolls back; bear crawl the rest of the 50 meters (can be scaled to all bearcrawl if necessary)
50 meter farmers walk

Rest 1 minute.

Then,
AMRAP 3 minutes:
max kettlebell swings or cleans

we may allow anyone with extensive lifting experience to go ahead and use some of our barbells to do the max triple-clean set that the competitors did yesterday. get pumped!

"the ideal attitude is to be physically loose and mentally tight" -Arthur Ashe.

Time: 8.00 and 8.30pm
Location: Eddie Smith Field House

We will be completing the second WOD from the Tarheel Challenge that we hosted this past Saturday at Crossfit UNC. It is as follows:

AMRAP 8 minutes:
50meter sprint
Turn and do 10 forward rolls back; bear crawl the rest of the 50 meters (can be scaled to all bearcrawl if necessary)
50 meter farmers walk

Rest 1 minute.

Then,
AMRAP 3 minutes:
max kettlebell swings or cleans

we may allow anyone with extensive lifting experience to go ahead and use some of our barbells to do the max triple-clean set that the competitors did yesterday. get pumped!

"do you know what my favorite part of the game is? the opportunity to play." Mike Singletary