Ladies of CrossFit Wilmington / WSC and your friends are invited to a Healthy Holiday Gathering this afternoon at the gym. There will be a gift exchange, healthy snacks potluck and the opportunity to sponsor a child from the Adopt-an-Angel program.  Festivities will start at 4:30pm.

Wrap your favorite all natural product(pthlatate, paraben free) you think someone else will enjoy, such as shampoo, conditioner, soap, bodywash or cleaning products.  These gifts will be exchanged at the party.

If you have a healthy snack you would like to share with the group, make a plate or dish.  A copy of the recipe would also be appreciated just in case someone wants to make it for their friends or family.




WSC Instructor Casey evaluating Richard L. on his structural balance. The Structural Balance Evaluation is a tool WSC uses to assess the client’s current abilities in order to identify weaknesses and implement proper training protocol.



Complete the following EMOM (Every Minute On the Minute)…
KB Snatch (24/16)

1st minute=1 KBS/1 Burpee, 2nd minute=2 KBS/ 2 Burpee, and so on until you cannot complete the required number of reps in the minute
Alternate arms for each rep of the KB Snatch


4 x 400 meter Run
Rest the time it takes to run each 400 

2 thoughts on “Ladies Christmas Party Today

  1. Sara Clark says:

    having had no response from the other team, I am going to say the challenge has gone unanswered or is going to be rescheduled, and tire flips tomorrow are not happening. Someone tell me if I’m wrong before 6am tomorrow! (I will be working out at 6am tomorrow, so if anyone else is up at that ungodly hour on a saturday, and wants to join, hit me up on fb or call)
    Have fun at the party! I wish I could be there!

  2. Albert Steed says:

    Well, the 125 tire flip workout went down to the wire. It was an all out meele with Debbie going head to head with me. It was big tire against big tire. Will and heart going with two competitors not relenting enough to lose. In the end we did 125/125 tire flips (1 each) and Debbie beat me by .0321 seconds. I have failed the Inside Traders and will be locked up now on Rico violations. It was a good run but, alas we are just destined for the donkey trophy of 2012.

    Seriously though. Thanks to Debbie for the laughs and rocking that 1 flip with me for fun. 🙂

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