Step up for Soldiers 5 K Mud Run – April 14 2012
Step up for Soldiers is hosting a mud run on April 14 2012. There will be 14 obstacles set up across the 5k course. Participants may enter as individuals or in teams of four. Step up for Soldiers is a non profit organization that supports returning military with loss of limb and mobility issues as well as assisting the families of the injured. For more info about the event and registration click here.
POSE Running Clinic with Ed Bugarin — POSE Level III Running Coach
This Sunday January 29th 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 to CrossFit Wilmington.
Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW. Cost: $50.00
Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events. Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.
Shoulder Press 75% x 10 reps/ 85% x 5 reps x 2 sets/ 95% x 2 reps x 2 sets
* rest 3 minutes between sets
Weighted Dips 5-5-5-5 (3/1/x/1)
10 rounds for time of…
30 Double Unders
*rest 1 minute between rounds
50 Sandbag Get-up/ Get-downs for time (60/40)