fire fighter recruits
Wilmington Fire Department recruits getting ready for a morning workout at CFW. CrossFit Wilmington is sponsoring the Fallen Firefighters 5k Run this weekend. Please join us at Fire Station #2 at 8am Saturday morning for the race start. For more information and to register, Click Here.


6-8r x 5s FFR Split Squat

5 rds of:
10-12 Reverse Hyper
6-8 Glute Ham Raise

5 rds of:
10-12 Knee on Elbow External Rotation
6-8 Trap 3 Raise

CFW Supplemental
Run 1 mile
Rest as long as it takes you to run the mile
Run 1 mile