Dog Food Run to Gold’s This Saturday
Saturday the workout of the day is going to be a run to Gold’s Gym on Racine Drive.  Not just a run…  a run with dog or cat food to support Tim B.’s / Gold’s Gym Dog Food Drive.

At 10am we will start at CrossFit Wilmington and run the 2.4 miles to Gold’s Gym on Racine Drive with a bag of dog or cat food to drop off. How large the bag is, is up to you.  It can even be just a can (all workouts are scalable!).  You can put it in a backpack, carry it on your shoulder, in your pocket (assuming it’s a can), or put it in a cart or wheel-barrel if you want. Once you drop it at Gold’s, it’s up to you how you get back to CrossFit Wilmington.  You can arrange for a pick up or run back. Dogs are welcome to join as long as they have their rabies tag, are leashed and get along well with others!

CrossFit Kids This Saturday
If your child is attending CrossFit Kids on Saturday, please have them bring 2 cans of dog or cat food for the pet food drive.  They will be doing some “weightlifting” with the cans for class.

Oyster and Pig Roast This Saturday
After the food drive we are going to have a Oyster and Pig Roast. If you don’t care for either, we will have the grills fired up so that you can throw whatever you like on them. Sign up in the lobby for side dishes. We will start the Roast at Noon. We will set up an area for the kids to make decorations for our CFW Christmas Tree. There might even be a special visit from a certain fat guy who lives up in the North Pole!

** Please let us know by Thursday at the latest if you are coming so that we can place an order for the oysters.

Chrissy completed yesterday's workout in 9:50 at the RX weight. She was the only girl to finish all the reps within the time cap. Congrats Chrissy!

Crossfit
Split Jerk 1-1-1-1-1-1-1
*5 second hold in split

Complete the following for time…

60 Box Jump (24/20)
50 Weighted Sit-up to Plate Press (25/15)
40 Pull-ups
30 Push-ups
20 Get Down/ Get ups
10 Wall Walks

Olympic Weightlifting
Class at 8 am and 6 pm

10 thoughts on “Split Jerk and Chipper

  1. t. says:

    Chrissy is strong… getting stronger. CFW gained a hell of athlete and great instructor with Chrissy.

    This Saturday is the Dog Food Run. It’s pretty simple… bring a bag of pup food and run over to Gold’s (it’s less than 2.4 miles!) and drop it off. It’ll be a fun time and the food goes to keeping pups fed at the local no kill shelters.

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