CFW Celebration of New Facility / Jody Mcpherson Fundraiser
Saturday, 30 January at 10am
CFW would like to invite everyone out to a free workout and cookout in celebration of our growth, expansion, and move to our new facility at 6603 Market Street.
We are also taking the opportunity to help the family of Wilmington Police Officer, Jody McPherson who died a few weeks ago of Cancer. We will be taking general donations in his honor for the cookout. More details to follow.
Brian H. in Saturday’s paddle boarding race… f’ing elite!
Go do fun stuff! One of the major benefits of CF is that you are physically prepared to go do any sport you choose. Learn something new!
Thrusters 1 – 1 – 1 – 1 – 1 ( each set max effort)
Example: 140lbs / 145lbs / 145lbs / 150lbs / 145lbs – in this example, the athlete varies only a few pounds between each set as he/she has warmed up to the first max effort set.
Bad example: 115lbs / 135lbs / 145lbs / 155lbs / 205lbs – in this case the athlete used the first 4 sets as a warm up and then hit one max set. Wrong answer. You cannot elicit the adaptational response intended from this workout with one max set. If you post this type of increasing load over your workout… try again. This athlete should have posted something like this: 195lbs / 200lbs / 200lbs / 195lbs / 185lbs. Don’t cheat yourself!
Weighted GHD situps 30 – 20 – 10
CF Endurance: Row, Bike, Run, or Swim
2 min (max effort) on 1 minute off x 6
The next Olympic Weightlifting Course begins next Saturday, 16 January.
It’s 4 weeks of Olympic Weightlifting Programming that will improve your strength, power, coordination, flexibility and have you returning to the CrossFit program more efficient and fitter than ever. The course is a structured class on Saturday at 11am and on Wednesday eveings at 6:60pm and Oly programming each day instead of CrossFit. The program still incorporates CF style workouts so you will not lose any of your conditioning.
Cost is $150 first time enrollment and half off for second enrollment.