2012 Crossfit Open
Registration opens Wednesday for the 2012 Crossfit Open. We will have link up for registration once the site goes live.
Endurance Training and Programming Clinic
This Thursday, February 2nd from 6:30 until 8:30, CFW will present an endurance sports seminar. If you’d like to increase your run, swim, bike, or other endurance sport join us to learn about endurance programming.
If you would like to decrease your next race time while decreasing your training volume, we’ll show you how. Interested in just completing a Marathon, Tri, or other endurance event? Many people think those events are too difficult to even attempt. Not so. We’ll show you how.
Olympic Lifting Intro Course Starts Saturday 2/4 at 10 am
Three spots are still available!
POSE Clinic With Ed Bugarin Sunday 2/5 12:00 PM
Ed Bugarin will return to CFW This Sunday February 5th at 12 pm. The Clinic is expected to last 4 hours and the available spots are limited.
Cost is $100.00. This includes a CD with your pre and post videos.
Sign up and deposit of $50 are required. Make checks payable to CrossFit Wilmington.
Over Head Squat 5 x 5 (BW / BW x .75)
Front Squat 5 x 5 (BW x 1.2 / BW)
Back Squat 5 x 5 (BW x 1.4 / BW x 1. 25)
6 Rounds for time…
6 Sumo Deadlift Highpull (145lbs/100lbs)
8 Push Press (145lbs/100lbs)
20 Double Unders (scale – attempts will count)
Split Snatch – work up to a heavy single or learn how
*If you choose to do this, it is to be done first!
**This one is off limits to class members.
Split Snatch Demo