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Island Roast CoffeeCFW now offers a pick up location for one of our CrossFit Games sponsors, Island Roast Coffee. Simply go to their website, order your coffee, and it will be delivered to CFW. For more information, click here.

 

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New member Janice performing slam balls in INTRO II last night. Welcome to CFW Janice!
New member Janice performing slam balls in INTRO II last night. Welcome to CFW Janice!

CrossFit
Push Press 5sx5r

Then:

Tabata (4min of 20sec on/10sec off) the following :

Kettle bell Swings (24,16)
rest 1min
Double Unders
rest 1 min
Sledgehammer Swings (10,8)

Wilmington Weightlifting Club

Power Snatch – 75% x 3 x 3, 80% x 3 x 2
Snatch High-Pull – 75% (of snatch) x 3 x 3, 80% x 3 x 2
Snatch Push Press + Overhead Squat – 75% (of snatch) x 5 + 1 x 5

 

8 rounds…
5 pull-ups
5 push-ups
500 meter row

 

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