Saturday
 Check out this site for some meal ideas.
Sunday Runday is now on Saturday
Meet this afternoon at Wrightsville Beach Park at 4pm for a CF Endurance workout.
 Crossfit Wilmington - Workout Of the Day picture
Darren and CF "OCONUS" crew
 
CrossFit
Back Squat  4 – 4 – 3 – 2 – 2
 
For time…
6 handstand pushups
6 dips
10 push ups
rest 1 minute
10 handstand pushups
10 dips
14 push ups
rest 2 minutes
12 handstand pushups
12 dips
16 dips
 
Weightlifting
Next class starts a week from today – Feb 27
 
Endurance
Max effort for time…
Swim 500m / Rest The Time It Takes / swim 500m / RTTIT / swim 500m
Bike  2.5 miles / RTTIT / 2.5 miles / RTTIT / 2.5 miles
Run 1 mile / RTTIT / 1 mile / RTTIT / 1 mile
Row 2000m / RTTIT / 2000m / RTTIT / 2000m
 

0 thoughts on “Posted: 2/20/2010

  1. DC says:

    This was just a few from the afternoon class that goes on out here..They been keeping me busy, but I'm ready to be back at CFW.. hope you guys are..