Nutrition Class Tonight
Tonight at 6:30 we will host another presentation of CFW’s results producing nutrition class.  Covered in the class are all the “secrets” you need to cut body fat, increase lean body composition and live a healthier life. We will cover the concepts of Paleo nutrition, what to eat and how much.  The cost is $40 which is well below comparable courses at other establishments, and Custom Fit Meals will be catering the event. If you have yet to attend a CFW nutrition class, the time is now.

Cardio Kickboxing
Crossfit Wilmington will re-starting our Cardio Kickboxing Program next Thursday March 8th. We will conduct two classes on the second and fourth Thursday of the month from 5-5:45pm and 6-6:45pm. Gloves will be needed for these classes. The cost is $10 per class or you may purchase a 10 visit pass for $100.

Open WOD 12.2
We will run the Open WOD  on Thursday and Saturday during class times only. Please arrive a few minutes early to warm up and be briefed on the workout.


Josh instructing the 6am crew on the proper set-up for the Clean Pull


6 rounds @ 75% …
400m Row
400m Run
rest 3 minutes
* Use today as Active Recovery to get ready for the Open WOD tomorrow!

Olympic Weightlifting
Class at 6:30

10 thoughts on “Recovery Day

  1. taylor says:

    Hopefully this 70-something beautiful weather will be in full effect by noon. Heading in to row and run, ideally in the sunshine!

  2. Amanda W says:

    Any votes on what they think the next wod will be? My guess is that KB’s will be involved…but what do you guys think?

  3. Albert Steed says:

    I voted for AMRAP in 10 minutes of Wallballs, Slamballs and Hand Release push-ups. Then Tanner smacked me. 😉

  4. Meagan says:

    Albert….NO wallballs…please. Haha. I still have nightmares about not hitting the target.

    KB swings won’t be bad…..what about max plank hold or sit ups haha. I can live.with push ups, pull ups, pretty much anything body weight.

  5. Jeremy B. says:

    I am voting – “The Chief”

    Max rounds in 3 minutes of:
    3 Power Cleans (135/95)
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

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