CrossFit Wilmington and Joro Yoga will both be closed next Saturday, January 26th and Sunday, January 27th for our hosting of the Crossfit Level 1 Course.[/box_content]
Custom Fit Meals Spotlight
Custom Fit Meals is a locally owned and operated company that prepares and delivers fresh meals each week. They take the guess work out of eating Paleo and have a pick up location right here at CFW. You can order from 5 to 40 meals per week and pick them up at the gym on Mondays and Wednesdays. The majority of the meals are both Paleo and gluten free and there is no shortage of healthy options on their rotating weekly menu. All you have to do is grab your bag and place your meal in the microwave, and in 3 minutes you have a delicious, healthy meal. To order your meals visit https://www.customfitmeals.com/ today!
Pick a challenging weight for each of the following and complete 3 rounds of:
6-8 DB Lateral Raise (2,0,1,1)
8-10 DB Upright Row (2,0,1,1)
6-8 Seated DB Shoulder Press Hammer Grip (4,0,X,0)
Rest 2 min
100 m sprints x 5- Do not deviate more than 1.5 seconds on each sprint. If your first sprint is 13.5 seconds, rest enough between sets so you recover and maintain sprints that do not exceed 15 seconds. For each sprint you do not hit within 1.5 seconds of the others, complete 10 burpees.
50-40-30-20-10 reps for time of…
Ab Mat Sit-ups