On Saturday, December 14th, we will be hosting the Legacy Series Sandstorm CrossFit competition. This is a great opportunity for anyone looking to get their feet wet in a competition atmosphere. Teams will consist of 2 males and 2 females. There will be both RX’d and scaled divisions.  Click here to register. This is also a great event for CFW members and friends to come cheer on the athletes. There will be many sponsors and vendor booths set up.


sandstorm wods

6 rounds of max reps…
BS (225/145) – 30 sec rest
Kipping Pull Ups – 30 sec rest
Shoulder Press (95/55) – Rest 2 minutes

CFW Supplemental

For time…
Run 800m- rest 3 minutes / Run 400m – rest 2 minutes / Row 200m – rest 1 minute / Row 100m

Wilmington Weightlifting Club

EMOM for 10 minutes
Snatch – 70% x 2
Snatch pull – 95% x 5 x 5
Jerk – Heavy single
GHD Sit Ups
Push Ups