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. Dogs are welcome to join as long as they have their rabies tag, are leashed and get along well with others!
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 lives up in the North Pole!
** Please let us know by Thursday at the latest if you are coming so that we can place an order for the oysters.
21-15-9 reps of…
Wallballs (20) @ 12’/9′
*10 minute time cap
AMRAP in 2 minutes of…
Toes to bar
Mid-Thigh Snatch @ 70% x6 reps x 5 sets
Mid-Thigh Clean+Clean+Jerk 5 sets @ 75%
Good Mornings x 3 reps x 8 sets