There will be a new class added to the existing CFW schedule for summer.  Join us Wednesdays at 6:30am and Thursdays at 6:30pm for a fun workout programmed with ONLY bodyweight and non technical movements.  The class will start with a warm up, instructions and demonstrations of exercises included in the workout and conclude with a 20-30 minute “metcon”.  These workouts will be slightly longer than the usual CrossFit programming aimed more toward endurance.  Immediately following the bodyweight workout, we will begin the “Ab Thrash”, 15-20 minutes of exercises targeting the core.  This class is included for all CFW members.  Walk-ins are always welcome at $12 for the entire class or $5 for just the “Ab Thrash” (First class is free).
Wednesday, June 18th, 6:30am Bodyweight Metcon, 7:15am Ab Thrash
Thursday, June 19th 6:30pm Bodyweight Metcon, 7:15pm Ab Thrash
natasha (2)
Natasha teaching Logan proper squat form during Saturday’s Monsters In Training session. For more information on our MIT program, please contact us!
Deadlift – 85% x 5r, 86% x 3r, 88% x 2r x 2s – *Reset with every rep. Do not touch n go.

FFR Split Squats w/ DBs -4-6r each leg x 4s
For time:
35 Slamballs
35 Toes to Bar
Wilmington Weightlifting Club

Snatch: [75% x 1, 80% x 1, 85% x 1, 90% x 1, 80% x 1] x 2
Clean and Jerk: [75% x 1, 80% x 1, 85% x 1, 90% x 1, 80% x 1] x 2
4 Rounds…
1 weighted (dumbbells in hands) box jump 20”
5 weighted chin ups
10 weighted GHD Sit ups
15 KB Swings