Carolina Fitness Challenge Recap
We had many great experiences and watched a hell of a group of athletes compete at this year’s Carolina Fitness Challenge. Crossfit Wilmington had five competitors in the Finals. Tanner, JZ and Zach (we still claim him) represented the men, while Amanda and Felice represented the women. Melissa and Anthony missed the finals by only 1 point each. Congratulations to all our men and women who competed this weekend. Thank you to all who took the time to travel to Durham to watch the Competition and to all you who sent well wishes and good luck to all of us.
Dog Food Run to Gold’s This Saturday
Saturday the workout of the day is going to be a run to Gold’s Gym on Racine Drive. Not just a run… a run with dog or cat food to support Tim B.’s / Gold’s Gym Dog Food Drive.
At 10am we will start at CrossFit Wilmington and run the 2.4 miles to Gold’s Gym on Racine Drive with a bag of dog or cat food to drop off. How large the bag is, is up to you. It can even be just a can (all workouts are scalable!). You can put it in a backpack, carry it on your shoulder, in your pocket (assuming it’s a can), or put it in a cart or wheel-barrel if you want. Once you drop it at Gold’s, it’s up to you how you get back to CrossFit Wilmington. You can arrange for a pick up or run back.
Oyster and Pig Roast this Saturday
After the food drive we are going to have a Oyster and Pig Roast. If you don’t care for either, we will have the grills fired up so that you can throw whatever you like on them. Sign up in the lobby for side dishes. We will start the Roast at Noon. We will set up an area for the kids to make decorations for our CFW Christmas Tree. There might even be a special visit from a certain fat guy who live’s up in the North Pole!
Back Squat 3-3-3-3 (2/1/1/1)
As many reps as possible in 12 minutes of…
20 Air Squats w/ Bumper plate (45/25)
20 m Overhead Walking Lunge
20 Plyo Push-ups w/ hand release at bottom
20 m Sprint
Power Snatch+OHS+snatch (2 sec pause in the bottom of OHS and snatch) @ 75% x 5 sets
Power Clean+Front Squat+Clean+Jerk (5 sec pause in split) @75% x 5 sets
Front squat 3 reps x 5 sets (2 sec pause at the bottom)