Friday

CrossFit
With 115lbs-M / 85lbs-F, Tabata (20 sec work / 10 sec rest) these…
jump squat
shoulder press
hang power clean
front squat
push press
deadlift
 
Weightlifting
Next class begins Saturday, 27 Feb
 
Endurance
Tempo at 90%
Swim 500m
Bike 15 mile
Run 4 miles
Row 4.5 k

0 thoughts on “Posted: 2/19/2010

  1. No GOOD says:

    Good Morning CFW. For those who are interested to support Ilario in his quest for congress, there is a volunteer meeting tomorrow morning, 0900 at CFW. If you were at the last one come again and bring a friend help IP spread the word. This meeting will focus on responsibilities and where we are going to need your support.

  2. taylor says:

    What an awesome workout!! Way to keep it interesting. Hope you all have a great Friday. Im moving a little slow from doing the One Bar yesterday, but nothing like another workout to loosen things up 🙂

  3. Don O says:

    Hey gang tomorrow at 3 the Wilmington Police will play the New Hanover Sheriffs office in the annual Big Buddy shoot-out basketball game. Come out a see us play and support a good program…..thank you, that is all