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.

Cardio Kickboxing
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.

REMINDER
There will be no Kids Class on Saturday or Yoga on Sunday
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Gregg working through 135# snatches during yesterday's Open WOD

Crossfit

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

Olympic Weightlifting
Snatch @ 55% x 10 (rest 1 minute between sets)
Clean & Jerk @ 55% x10 (1 minute rest between sets)
Should be light… TECHNIQUE WORK!!!

6 thoughts on “Register for March Madness!

  1. t. says:

    No comments… hmmmm, is everyone tuckered out from today’s wod?

    It was sight watching Abby, Amy, Felice, Amanda, and Kelly go at this workout this afternoon (yesterday by the time most of you read this). Those gals all ran up close to 80 reps.

    With the snatch numbers Tanner, Cody, and JZ have been hitting, it’ll be interesting to see where they wind up on the leaders board.

    And yes… then there is Dawn. Can’t wait.

  2. Felice says:

    It was awesome to be able to do yesterday’s wod with Abs, Amy Amanda, and Kelly. It really hepled me to push through and give it all I had. Always a good time working out with you girls. And in regards to Dawn hitting this wod there is only one word that comes to my mind: domination. Cant wait to see how she does. Tanner, Cody and Jz should put up some pretty big numbers also. This is an exciting workout that is perfect for CFW! Also, great job to the class members of the 6 and 7pm classes last night, they killed this wod!!! For some of the members this was their first week of crossfit and they definitely put on a great performance! Keep up the hard work everyone!

  3. Abs says:

    Thanks for the shout out T and Felice! I was fun! And as I told amy…looks like y’all can snatch the S*#T out of things while I can Burpee the HELL out of…wait…hmmm well looks like I am a bit better at playing dead then getting up real fast and running away while you girls will be picking things up and throwing them over your head…ok so I have some work to dao but I wouldn’t have gotten as far as I did without doing it along side the BEASTettes of Wilmington…ha….I will be repeating this and hitting 70…mark my words! I will be in tonight to judge and watch the SLAUGHTER begin ( if Dawn is still doing in tonight)…I can only DREAM of my snatch looking like hers 😉

  4. Ryan says:

    Also a reminder for those that think they are going to be way up in the numbers the highest number with a video make a cool $2012. Easy money for some people… As for videos the highest men’s score is 81 and highest women’s score is 79 right now!

  5. Pingback: CrossFit Madness in Wilmington | CrossFit APx

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