All Sectional’s competitors: If you haven’t signed up, sign up! After sign up, make sure you search for CFNF and click to be added to the team. So far the CFNF team page is showing: Ben, JT, Andy, Stacy, Nicole, Blake

I can’t thank all the friends enough pictured above who came out Saturday to support WOD for a Cause. Ya’ll have HUGE hearts and I greatly appreciate you. Kim and Brad have done an outstanding job creating a family type atmosphere at CFNF - which at the end the of day is WAY bigger than any of the times posted on the whiteboard each day. I will keep you posted on all of our progress. A special shout out to Sammy who took Kyle Maynard’s words to heart and really exemplified the “No Excuses” attitude. He competed in the first heat with guys who will be competing in the CF GAMES - the WOD beat him up good, but he never quit and gave every ounce of energy he had in him. Congrats Sammy!

Thank you Kim and Brad for all your support for WOD for a Cause! Saturday is going to be a blast. Come on out everyone and meet Kyle Maynard, support a great cause, crush awesome food, and win some prizes! Look out for the Myrtle Beach Vacation raffle!!!

Ben, you're an animal. Can't wait to get back and compete with you.

IS ANYONE INTERESTED IN A PAIR OF TRACK SPIKES? I LITERALLY WORE THEM 5X FOR FOOTBALL TESTING SO THEY'RE PRETTY MUCH BRAND NEW. THEY'RE AWESOME FOR SPEED WORK, SHORT DISTANCES UP TO 800M NIKES, SIZE 11. FIRST COME FIRST SERVE. I'LL HAVE MY MOM BRING THEM INTO THE GYM IF ANYONE IS INTERESTED. TAKE CARE YA'LL. I'LL SEE YOU WHEN I SEE YOU

Bostic has to run a 400 with his pants down tomorrow for not breaking down his barbell!

this WOD is a BEAST! pitcher of coooold beer to anyone who beats my time

Pebbles you’re the best! Hagler I love you. See ya’ll at the 8:30

This WOD is quick and dirty. Whoever can do the KB swings most unbroken will take the title. 8:22 RX

is that 5 sets of 3 or 3 sets of 5? how many rounds is the met con? i think i am going to have to do this wod in a Golds Gym - i know, i am going to hell

The Olympic Lifting class was outstanding. Thanks to Kim and Brad for the additional coaching and extra scrutiny. It's pretty awesome when you start a class sucking at a lift (the Snatch) and feel pretty good about it walking out the door. I need a lot more work but regardless it was very beneficial. I definitely got better today. I'm heading out of town for a couple months - traveling back to Africa for few weeks. It has been a fantastic time being back with my favorite people. CF has really become a huge part of my life. Maybe I'll start CF Uganda! I'll be back in time hopefully for the CrossFit Football cert with Brad and G-Dog in late April. Everyone take care. Also, I will first be in DC for a couple weeks preparing for Africa. Please feel free to contact me by phone or e-mail whenever. You can always communicate with me on YourTownSpace.com or Facebook : )

haha shit that sounded bad

i want to do Pebbles AMRAP at noon!

Thank you to everyone who came out and supported us in the nasty weather conditions. For me personally, it was very motivating. The weekend was a humbling experience. I realized that just like any other sport, to be the best you have to dedicate a majority of your time and energy to it. In talking to a lot of the top competitors, none of them are only following the the HQ WOD. I was chatting with the guy who won the Sunday morning event and his daily workout routine looks like this: 1) Strength bias or CF football wod 2) MetCon or HQ WOD 3) Iso movements (I know, the anti CF) or Oly/Power lifting practice. I don't know where the guy finds the time for all that, but it is clear to me that the top beasts in the CF community are dedicating themselves at similar levels of professional athletes in other sports. Crazy shit!

*Note this is not good form! I was hurtin coming back down and lost control of the bag on my shoulder

Hell yeah Mike! I'm down for sandbags on Friday

Andy, what is your e-mail address? Does anyone have Andy's e-mail? Thanks

Brad and Kim, I like the focus on form/technique the last few days. I feel like I got better. Thanks for the coaching

Everyone have a fun and crazy week. Out to the Left Coast until Thursday. Brad and G-Dog you are so dead!!!!!!!!!!!

Very happy to be back and see everyone! I forgot how humbling CF can be. I am strugglin! It won't be long until I am smashing Brad and G-Dog again

O, I'm sorry Kim! Not everyone is a super freak. This WOD buried me. I need a lot of attention/coaching on my olympic lifts. Hope everyone is fantastic!

HAPPY BIRTHDAY KIM AND TOM!!! Hey everyone, check out the post from 9/11 at CF Tyson's Corner. There is a pretty wild success story about a guy who played high school football for my head coach back in the day. http://crossfitva.blogspot.com/search?updated-max=2009-09-13T13%3A57%3A00-04%3A00&max-results=7

Brad, Thanks for the times. That helps a lot. First game and home opener is this Thursday vs. TC Williams (Remember the Titans). They have the #1 lineman recruit in the country. It will be a solid first test. I can't wait! I'll keep you posted on the results. p.s. stop having CF challenges while I'm away

Hey All, Can you post some of your times from today's WOD to get an idea where I stand? I've been CF'ing out of my high school gym since moving up to VA. The tough wod's really suck doing by myself. It's an added mind f*ck without competition