Friday, May 31, 2013

Saturday, 1JUN


Seven rounds of:
15 KBS (1/1.5 pd)
15 Power Clean (65/95#)
15 Box Jumps (20/24")

US Army SGT Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, wen insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

posted on 10 Feb 2011

Wednesday, May 29, 2013

Thursday, 30 MAY

Work on perfecting air squat depth


5 rounds for total reps:
Max BW Bench Press
Max Pull-ups

last completed 19NOV

Back Squat 85%
3 on the minute for 7 minutes

Tuesday, May 28, 2013

Wednesday, 29 MAY

Complete 3 x 10 pistols, with special attention to technique and appropriate scaling

4 rounds:
12 Deadlift (185/275#)
18 Goblet Squat (1/1.5 pd)
50 DU

DB Snatch, alternate hands
Start heavy - get heavier
10 - 10 - 10

Monday, May 27, 2013

Tuesday, 28 MAY

Max Height Box Jump

3 rounds:
10 Clean and Jerk (105/155#)
Equal Rest

Work to 1RM of Complex:
Power Snatch, Squat Snatch, OHS

Monday, 27 MAY


5 rounds of:
3 rope climbs
10 toes to bar
21 walking OH lunge (25/45#)
400m Run

US Army 1LT Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.  She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

last completed at Phalanx CrossFit 10 Nov 2012

posted on November 8, 2011

Saturday, 25 MAY

"21 Gun Salute" WOD for Warriors with Team Red White and Blue

Partner #1 completes:
21 pull-ups
21 burpee box jumps (20" box)
21 fireman's carry partner back squat
21 burpee box jumps
21 pull-ups

Partner #2 completes, then Partner #1 repeats, then Partner #2 repeats.

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased. 

Friday, May 24, 2013

Memorial Day Schedule

We will have one consolidated workout on Monday, May 27th.  Join us at 10am, and enjoy the evening off!

Thursday, May 23, 2013

Friday, 24 MAY

Open Gym

Bring your friends and family, and join us on Saturday at 10am for our "21 Gun Salute" WOD for Warriors with Team Red White and Blue!

We'll be hanging out afterwards, so feel free to bring something to grill or other goodies to enjoy.

Happy Memorial Day Weekend!

WOD for Warriors Update

"You kill it, we grill it" and BYOB hang-out at the gym after our WOD for Warriors this Saturday! We'll honor our veterans with a workout, and then chill out and grub for a bit  Join us!

Wednesday, May 22, 2013

Thursday, 23 MAY

18 min AMRAP
12 Toe-to-Bar
12 KBS (1.5/2pd)
24 Box Jump (20/24")

Max ring dips in 3 minutes
2 minute break
Work to max weighted ring dip

Tuesday, May 21, 2013

Wednesday, 22 MAY

30 Deadlift (95/135#)
30 Pistols
20 Power Clean and Jerk
20 Pistols
10 Power Snatch
10 Pistols

EMOM for 7 minutes:
3 Back Squat @ 85%

Monday, May 20, 2013

Tuesday, 21 MAY


4 rounds:
200m jog
200m sprint
10 burpees
20 sit-ups

Weighted Pull-up
5 - 5 - 3 - 3- 1
increase weight each set

Monday, 20 MAY

1000m Row
40 Thrusters (35/45#)
30 Pull-ups

last completed 9 JAN

3 x 10 GHD Sit-ups

DB Snatch
alternate arms - start heavy and increase weight each set
10 - 10 - 10

Saturday, May 18, 2013

Sunday, 19 MAY

And let us consider how we may spur one another on toward love and good deeds...

Hebrews 10:24

Friday, May 17, 2013

Saturday, 18 MAY

Run 1 mile
21 Clean and Jerk (105/155#)
Run 800m
21 Clean and Jerk (105/155#)
Run 1 mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

posted on 26 March 2011.

Thursday, May 16, 2013

Friday, 17 MAY

Open Gym

Join us next Saturday, 25 May for a Memorial Day tribute to our veterans.  WOD starts at 10, with food and relaxation to follow.  Bring friends and family!

Wednesday, May 15, 2013

Thursday, 16 MAY

10 squat snatch (95/135#)
200m Run
8 squat snatch
400m Run
6 squat snatch
200m Run
4 squat snatch
400m Run
2 squat snatch
200m Run

Back Squat 85%
3 on the minute for 7 minutes

Tuesday, May 14, 2013

Wednesday, 15 MAY

work to a heavy double

1500m Row
40 Pistols
30 Pull-ups
20 Ring Dips
10 Burpees

2 rds:
50 DU
1 min Front Plank
50 DU
1 min Right Plank
50 DU
1 min Left Plank

Tuesday, 14 MAY

1RM Front Squat

21 - 15 - 9
Deadlift (205/315#)
Box Jump (24/30")

3 rds:
10 BW Bench Bress
15 GHD Sit-ups
20 Back Extensions

Monday, May 13, 2013

Monday, 13 MAY

3 rounds of:
400m Run
21 KBS (1/1.5pd)
12 Pull-ups

last completed 15JAN

Work to 1RM of the complex:
Power Clean, Hang Squat Clean, Push Jerk, Split Jerk

Tomorrow is the last day to register for the "21 Gun Salute" if you want a t-shirt!
Please go to our event page and register:

Saturday, May 11, 2013

Happy Mother's Day! Sunday, 12 May

Happy Mother's Day to the amazing mothers out there!  We love and appreciate you!

Some words from Proverbs 31 in honor of you: 

"A woman of good character is hard to find
and worth far more than diamonds. 
She is clothed with strength and dignity;
    she can laugh at the days to come.
26 She speaks with wisdom,
    and faithful instruction is on her tongue.
27 She watches over the affairs of her household
    and does not eat the bread of idleness.
28 Her children arise and call her blessed;
    her husband also, and he praises her:
29 “Many women do noble things,
    but you surpass them all.”
30 Charm is deceptive, and beauty is fleeting;
    but a woman who fears the Lord is to be praised."

Saturday, 11 May

With a single 2 pd kettlebell:
21 Turkish get-ups, right arm
50 Swings
21 Overhead squats, left arm
50 Swings
21 Overhead squats, right arm
50 Swings
21 Turkish get-ups, left arm

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009, during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the city of Palmdale, CA.

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

posted on 29 May, 2010.

Thursday, May 9, 2013

Friday, 10 May

Open Gym

If you plan on coming to our Memorial Day "21 Gun Salute," please take a moment to register on our event site:

We will be celebrating Memorial Day after the WOD (or during, if that's your style!)

When you register, you can choose if you would like to make a donation to Team Red White and Blue.  Please register even if you do not plan on making a donation.

For a $35 donation, you will receive a WOD for Warriors t-shirt.  All shirt orders must be placed by 14 May - this Tuesday - so we can receive them in time for the WOD!

Featured Athlete - May 2013

Richard Dunn

1. What is your name? 
Richard Dunn

2. When did you start doing CrossFit?
October 2012

3. What got you into CrossFit?
I like the high paced extreme workouts.  Also - it was different. 

4. What do you like about CrossFit?
I like the team feeling you get at Phalanx. How everyone is motivational and wanting to see you succeed. Always smiling and giving me sh**. Its fun!! 

5. What is your favorite workout and Why?   
This one it tough for me because I look at all the workouts the same. There is one day that I remember that we maxed out on strict press, squat, and dead lift [CrossFit Total]. Good laughs with everyone that day!
6. What is your least favorite workout and Why? 
The workouts that I don't do because I'm busy with something else and can't make it to the gym!
Fran...... It's a love/hate relationship....

7. What else should we know about you?
Well I'm in my 30s, live in Pittsboro, and am currently employed. 
Also not to leave out my wonderful wife Maria!!!  Who is expecting our first child in October!! 

8. How has CrossFit changed your daily life?
I'm more energetic since I've started CrossFit. 

9. What personal changes have you noticed since starting CrossFit?
Better self-esteem! Losing inches on the waist! Wife can't keep her hands off me!!

Wednesday, May 8, 2013

Thursday, 9 May

1RM Back Squat

15 Wall Ball
20 KBS (1.5/2)
15 Wall Ball
20 Box Jump
15 Push-ups
15 Wall Ball
20 Burpee
15 Wall Ball
400m Run

EMOM for 8 minutes:
3 deadlift @ 80% 1RM

Tuesday, May 7, 2013

Wednesday, 8 MAY

AMRAP in 20 minutes of:
400m Run
Max Pullups

last completed 30 OCT

Max ring dips in 3 minutes
Rest 2 minutes
Work to max weighted ring dip

Monday, May 6, 2013

Tuesday, 7 MAY

Remember to pick up your PROGENEX supplements - ask your coach for assistance.

Front Squat
5 - 5 - 3 - 3 - 1

With the bar complex described below, complete:
1 complex, 50 Double Unders
1 complex, 40 Double Unders
1 complex, 30 Double Unders
1 complex, 20 Double Unders
1 complex, 10 Double Unders

Bar complex is:
Power Clean (75/115#)
2 Shoulder Press
Hang Squat Clean
2 Push Press
Squat Clean
2 Jerk

Split Snatch
work to a heavy triple

Monday, 6 MAY

Join us on May 25th to give a "21 Gun Salute" to our veterans with a WOD for Warriors. 

Team Red White and Blue has extended the deadline for WOD for Warriors t-shirt orders.  You now have until May 14th to donate $35 and receive a commemorative tshirt!

And remember - registration is encouraged, but you are welcome to participate whether you register or not!

21 - 15 - 9
Deadlift (155/225#)

last completed 5 NOV

5 - 5 - 3 - 3 - 1

Saturday, May 4, 2013

Sunday, 5 MAY

Luke 19:10 says:

"For the Son of Man came to seek and to save the lost."

What can we do to continue His mission?

Friday, May 3, 2013

Saturday, 4 MAY

Partner WOD!

With one partner working at a time, complete:

100 Heel Clickers
100 Wall Balls (14/20# to 10')
100 Box Jumps (20/24")
100 Sit-ups
100 KBS (1.5/2pd)
100 OH Lunge (25/35# plate)
100 Double Unders
100 DB Thrusters (25/35#)

Thursday, May 2, 2013

Friday, 3 MAY

Open Gym.

We are now selling PROGENEX protein products!  See a coach for details. 

Memorial Day WOD Information

Hi folks! 

If you plan on coming to our Memorial Day "21 Gun Salute," please take a moment to register on our event site:

When you register, you can choose if you would like to make a donation to Team Red White and Blue.  Please register even if you do not plan on making a donation.

For a $35 donation, you will receive a WOD for Warriors t-shirt.  You must choose this option by May 6th, though, in order for your tshirt to arrive on time! 

Wednesday, May 1, 2013

Thursday, 2 MAY

10 - 9 - 8 ... 3 - 2 - 1
Back Squat (80% of 1RM)

2 min rest

1000m Row

Power Snatch
Work to 3RM