Murph Primer by Mike “Rothy” Roth
As many of you likely know, I have done Murph for the last 9 Mondays as part of a fundraiser (Murph for Meals) for Meals on Wheels Chapel Hill and CORA Food Pantry. Thanks to all of you who have donated! If you would like to help feed folks in the area, please check ...
Bodyweight/Travel WODs
BODYWEIGHT/TRAVEL WODS Our intention is for you to establish a commitment to your fitness – even when you have to travel. Time away from the gym is a great opportunity to take something you’ve learned and apply it to a workout on your own. Try some WODs from this list! Thanks to Eva T for ...
A Practical & Effective Daily Journal Routine
Greg Everett of Catalyst Athletics The morning for me has always been a special time that offers a sense of inspiration, renewal and optimism. Even if I’m exhausted, it’s always my most productive time of day, the time when I’m able to work with the most enthusiasm and clarity. It’s a time when my mind ...
Monday March 4, 2019
Protein Popsicles! by Coach Emily Here’s what you’ll need:2 cups coconut water3 ripe bananas4 scoops of protein powder (I use SFH Pure Chocolate)3 Tablespoons sunflower seed butter You’ll also need: a blender (or an immersion blender and a pitcher) a popsicle mold (or zipzicles – yes, it’s a thing! You can buy them at Whole Foods.) plastic wrap ...
Wednesday February 27, 2019
Emma Mertens is a 7 year old girl fighting a very rare, inoperable brain tumor called Diffuse Intrinsic Pontine Glioma (DIPG). DIPG intermixes with healthy tissue in the pons, a region of the brainstem containing many critical structures for basic body functions, and causes progressive neurologic symptoms involving control and coordination of the face and ...
Monday February 25, 2019
How Can 10 Minutes Change Your Time Here? byCoach Kelly There are many ways CrossFit Local is different from a regular gym and our goal setting sessions are one of them! I have literally set aside 10-15 minutes to meet in person with every single one of our 200 members, not once, not twice but 4 ...
Wednesday February 20, 2019
“Comp Mode” by Huck Let’s take a quick trip back to 2011 in the time machine. The last high school track race I ever ran. I came into the state track 3200-meter race ranked 4th place out of 12 athletes based on my previous regional performance that season. Supposedly I had the 4th fastest time ...
Monday February 18, 2019
Congratulations to long distance Locals Brandon and Becki Santiago. They welcomed LD, Lucas Dang Santiago to their family on Friday, February 8th! Weighing in at 8lbs 13oz and standing tall at 21.5″, he sure is a cute bundle of joy. We miss you guys and can’t wait to meet LD when he comes to visit ...
Friday February 8, 2019
What Does 30X0 Mean? – Why I Like Tempo Training Written by C.J. Martin at crossfitinvictus.com Slow down . . . it might be your key to avoiding injury and getting stronger. Tempo training is not just for bodybuilders. Olympic caliber athletes from all over the world use tempo training to become stronger, faster and ...
Friday February 1, 2019
A Box Full of Dreams by Coach Kelly Today is Local’s 9th birthday! As we look forward to celebrating this weekend, I have been reflecting on how much this place gives back to me and how much I have to be thankful for. Thank you to each and every one of you for allowing us to ...