March Madness 2012
On Saturday, March 24th, CFW is hosting the first ever CrossFit competition with age divisions and weight classes. The first workout will be the final CrossFit Open WOD. All competitors will complete all events, eliminating a need for a “Final WOD.” Cost is $50 prior to March 10th and $70 thereafter. All competitors will receive a t-shirt and a catered, paleo friendly lunch. To register click here.
Crossfit Wilmington will re-starting our Cardio Kickboxing Program next Thursday March 8th. We will conduct two classes on the second and fourth Thursday of the month from 5-5:45pm and 6-6:45pm. Gloves will be needed for these classes. The cost is $10 per class or you may purchase a 10 visit pass for $100.
There will be no Kids Class on Saturday or Yoga on Sunday
Barbell Lunge 5 sets x 10 reps
Weighted Pull-ups 5 sets x 5 reps
Weighted GHD sit ups 5 sets x 5 reps
Banded Reverse Hypers 5 sets x 5 reps
Ab Roll Out 2 sets x 25 reps
Snatch @ 55% x 10 (rest 1 minute between sets)
Clean & Jerk @ 55% x10 (1 minute rest between sets)
Should be light… TECHNIQUE WORK!!!