Spin with Spin City and CFW 6:30am
Olympic Lifting Class 6pm
USA Weightlifting L1 Coache’s Course at CrossFit Wilmington – February 12/12. Click here to register.
Many of you asked about them and finally we have sweatshirts coming. They’ll be here Friday afternoon.
Rob is an Olympic Lifter and CFW Oly Coach. He competed and hit very impressive KGs. In the almost three years he’s come to CFW (on and off, ha.) to Olympic lift, he’s done only one of our WODs… and that was in 2008. On Monday he decided to take Mark’s spot at the Carolina Challenge and began to train for it. We can’t wait to see how a VERY efficient and powerful Oly lifter does at a CrossFit meet. Have fun Bro!
Make up “Fran”
One Armed OHS w/ KB – 4 sets (each arm) of 10 reps. Complete them as slowly as possible and holding for 3 full seconds at bottom.
L Hang – 3 sets for time with 1 minute between sets