Memorial Weekend Schedule

Friday: Regular Class Schedule and Hours- We will provide the finish line for Bob Weeks “Run Across NC”. Bob started his run in Asheville on May 8th and will finish in Wilmington this Friday. He is making this journey to help raise awareness for the Wounded Warrior Project. To read more about Bob and his cause go here.

Saturday: CFW will be Closed. Check out The Brave Soldier Challenge, a new event series that will be launched right here in Wilmington.  It will be the first event of its kind, combining CrossFit, endurance and obstacle course competitions in a one day event.  The event will take place at the open field area at Wilmington International Airport. For more information about The Brave Soldier Challenge go here!

Monday: 9am-1pm; 330-6pm. We are planning “Memorial Day Murph,” so plan your workout time accordingly

Jan Michael performs side step ups in yesterday's workout. Step ups train stabilizing muscles and balance that are often overlooked in Crossfit programming.

4 Rounds
8 DB Shoulder Press (3/1/1/0)
Rest 10 seconds
10 Rear Delt Flys (3/2/1/0)
Rest 10 seconds
12 Lateral Raise (4/0/1/0)
Rest 3 Minutes

3 position (mid thigh, knee, floor) muscle snatch  x 4 sets
3 position (mid thigh, knee, floor) power snatch x 3 sets
Snatch High Pull  3r x 5s
OHS  3r x 5s

*Do not exceed a weight you can perform each rep of each set correctly.  Allow exactly 1 minute between each set throughout the workout.

8 thoughts on “Memorial Weekend Schedule

  1. Albert Steed says:

    That can’t be the same Jan that started within the last year can it? 🙂 You are doing great man! Keep up the hard work, it is paying off for you!

    Looking forward to the Brave Solider this weekend. I checked today and 80 people show up as early registrations. Didn’t see a lot of CFW names!! They are sending out information on Wednesday about how things will work with timing.

  2. Hodge says:

    excited to host the finish line for Bob’s run! Can you let us know times when they become available? What a great memorial weekend planned for CFW, so many opportunities to honor those!

  3. Meagan says:

    Jan Michael, you are looking awesome. Thank you for your hard work and dedication. You are a true inspiration.

  4. Sensei says:

    Great job this morning everyone!

    Loving this weather and the “shruggen and pressen” workouts lately.

    Had a new guy start up this morning, Scott Hardee. He said that CFW was amazing and how awesomely happy we all seem and that we all look like greek gods! NICE!


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