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Last Day To Sign Up For Body Transformation Challenge

By cody | In Today's Workout | on February 23, 2014

Today is the last day to be measured for our 2014 Body Transformation Challenge. There will be testing from 6:30-7:30am and 6-7pm. Register Here
If you get a mindbody homepage, please click on the “Seminars” tab.

 

New member Veronica climbing the rope on her first day. Welcome to CFW!

New member Veronica climbing the rope on her first day. Welcome to CFW!

 

CrossFit
REMINDER: We are switching our mobility day back to Wednesdays this week. Wednesday’s schedule will be 7-10am and 5-8pm open gym. There will be mobility classes at 9am and 6pm. We will run a regular crossfit class schedule on Thursdays.

1 Snatch Deadlift + 1 Hang Snatch + 1 Snatch – 5 sets

20 Depth Jumps (24/30) – rest 20-30 sec b/w attempts

8min AMRAP Ascending Ladder 2-4-6-8….and so on of:
KB Swings (24/16)
Burpees

CFW Supplemental
Run 100m x 10
rest 75sec b/w attempts

Wilmington Weightlifting Club

Back squat – 90% x 2 x 2
Snatch pull – 100% x 2 x 2
Jerk – 80% x 2 x 3
Weighted Pull-ups: 4 x 3
GHD sit-ups: max reps x 3

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