Coach Fe Stan….our amazing three kids and Nalu head to OBX for the week.  Belle will be turning the big 1o…..We thank all our coach staff….Ami, Juke and Davey Boy for making this happen .  HUI will be CLOSED Thursday July 4th 2014…….it’s supposed to beautiful weather.  Make sure you enjoy it with family, friends and salty water!  CF KIDS will resume Tuesday July 8th at 5pm.


Please do NOT forget to sign up you and your partner for Beauty and the Beast.  July 4th is the last day for early registration.  Great Box  who like us ALWAYS has FUN.

31 Hero Wod…August 30th-Saturday….at CF Gloucester…9am.

Gangs of -Mid-Atlantic – 2M/2F  November 1st.  Another awesome team comp.  I have a lot of your names…we are still looking for a few other athletes to commit to a team , please let Coach Fe know if you are seriously interested.  OR you can write your name on the Board under GANGS!


“HEAVY DAYS”  ARE  an imperative part of CrossFit programming and an athletes overall fitness will not measure as optimally with out them.  So don’t skip out…make yourself the best machine it can possibly be.




10 min Amrap

1oo meter sprint

100 meter farmers carry (athlete chooses weight)