Sunday “Ladies Only” Fun Day – Tomorrow from 12pm to 3pm
Come out Tomorrow from 12 to 3pm and enjoy a day filled with pampering and working out. We will be offering yoga, kickboxing, sauna, Crossfit WODs, massage, spray tanning, Zumba, athletic photo sessions and direct instruction from our very own CFW  girls! Sign up sheet is on the whiteboard in the lobby.  The proceeds will go to a 12 year old girl named Kimberly who is battling Cancer. Kimberly has an extremely rare case of Cancer called Leptomeningeal Oligodendrogliomatosis. There have only been about 30 people in the US diagnosed with this rare form of Cancer.
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Wilmington Strength and Conditioning -6 am Class
Starting this Monday, June 11th Wilmington Strength and Conditioning will be offering a 6am Class. See Josh or Tanner for details
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Kettlebell Seminar w/ Peter Boby
Join us as we host Peter Boby on Sunday June 23rd for a Kettlebell Seminar. Learning to properly implement kettlebell training will aid in Crossfit workouts as well as travel workouts where no other equipment is available. The kettlebell is a great tool due to its small size and versatile exercise capability. Kettlebell proficiency is a valuable skill in general physical preparedness.
Cost: $75
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Amber P. split squating during yesterday's workout


Crossfit

Tabata these…
20 seconds of work/ 10 seconds rest x 8 rounds each exercise
Burpee over the PVC
Sledge Hammer Swings
Kettle bell Swings
Slam Balls

3 thoughts on “Saturday Tabata

  1. Josh says:

    Amber is a very consistent member of the mid morning crew. She is as strong as an Ox and has made great strides towards her personal goals since joining up with CFW. Great job Amber!

  2. Anonymous says:

    Nice work Amber.

    Reminder….tomorrow is ladies Sunday Funday. We are raising money for Kimberly Batchelor. Come out and donate at the door to enjoy a ladies exclusive day of working out. We will begin at 12 and end at 3. Hope to see all you ladies there.

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