Some ladies from the 4pm class rolling out their posterior chain. It's been said a lot recently, but it cannot be emphasized enough, mobility and flexibility are key! If you're not stretching or rolling on a regular basis, especially after weeks like this one, you need to be.

Check out Work on Wilmington for next weekend, it’s another great cause to get involved with.


AMRAP in 5 minutes of:
Full Squat Clean and Jerk (165 / 110)
*Hip crease must pass parallel, no pause is necessary between clean and jerk (i.e. can be a thruster)
Then 15 min (or more) of spinning to help support the Spin Relay
*Donation optional for spinning

3 thoughts on “Saturday Sectional WOD + Spinning

  1. Jill P says:

    So sorry I wont be able to get in today for the spinathon. Thanks CFW for giving us so many great ways to be involved and stay fit

  2. No GOOD says:

    Good Morning CFW I did my 15 min over here not sure if that helps but i did it just the same. ANd the WOD was AWESOME!!!!!!

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