Greyton Beach Fitness Center 003 A big Thank You to Paul with Greyton Beach Fitness Center in Seaside, FL for being a CrossFit friendly gym.  He was more than accommodating!  Look them up if you are ever in the area and need a place to get your CrossFit on.

HQ Rest Day, Alt WOD:  30 muscle ups for time

or
5 Rounds for time:

10 Pull Ups
10 Dips
block run
10 Burpees

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  1. Hey CFNF, just wanted to say that I had an awesome time last week, thanks for letting me hang out. Keep working hard, see you soon. Bid Ed, your the man, thanks for your help.

  2. Thank you Detrick!

  3. getting back into cf mode mentally is OK… getting my arms back into it with that wod… maybe not so much! i should have kept up with my burpees over the break! šŸ™

  4. yay burpees! my wod yesterday consisted of 4 rounds:
    25 burpees
    run 400 m
    plus 2 burpees at the end for a grand total of 102.
    can’t wait to see everyone back today!

  5. I spent the last week riding my bicycle. This is going to hurt.

  6. Anyone can do 10 burpees x 5 don’t be scared people!!

  7. Thanks everyone for the nice posts yesterday. It is something that I hope that I never have to do again. Halfway out all I could think about was how hard this was going to be and that no matter what I was going to get back to my wife and kids on shore.
    There were two of us that went out and ironically he was the father of a special needs child too. Go figure.
    Thanks Jpo, Peaches and Hicky for watching Collin on shore. He just loves the water.
    Oh and if I had not been Crossfitting for the past year, I am not sure I would have had the conditioning to get out and back.

  8. Big Ed and Pistol(or anyone else for that matter)… If my 30 MU time is beaten today… I will be stopping by for a drop in.

  9. Nachos Nachos Nachos

  10. heeeyyyyyy!

  11. Nice WOD. Aside from eating like crap and drinking LOTS, at least
    I worked out so today was not toooo bad.

  12. G-dog – you rock! I’m very proud of you and thankful you were there!

  13. 6:13
    My strict form MUs practice has helped my strength and confidence, but the kipping felt a little off, but since it’s a 2 1/2 min. PR, I’ll take it.
    Craig, I sincerely hope you come in and not only beat my time, but would love to see you smash it. I def have no problem being behind you and Austin on the board.
    Good luck!

  14. Super G…Wow! Glad that everyone made it back to shore. Rips are NASTY!!
    Hope you all had a great time!

  15. What is your time DJ?

  16. So not happy with my muscle up performance today! 13:09 which is a min slower than last time. totally wasn’t relaxed and couldn’t focus.

  17. Kimmer, You still rock! That’s pretty good for having a bad day.

  18. Hey Gigi!

  19. 6:48 I beleive

  20. Congrats! Gotta love competition for motivation to improve. šŸ™‚

  21. Great to see everyone back at the gym.

  22. I enjoyed the men’s class at 12:30 today.. andy did great..as well as spider, sammy and david.. They motivated me to finish strong..I am so disappointed in my ring dips…got to work on that..see everyone tomorrow at gym..