CrossFit Wilmington will represent Wilmington in the CrossFit Games 2012 Regional Competition.
Congratulations to all our athlete’s who helped CFW to a 2nd Place finish in the Mid Atlantic Region and a 15th overall in the World. CFW had 2 Male and 3 Female athletes in the top 60 of the Mid Atlantic Region. John Z (13th), Tanner (48th), Felice (32nd), Amanda W. (36th) and Amanda H. (59th) all qualified to go to the Mid Atlantic Regional in Landover, Maryland on May 4-6. Joining them will be Zach Brock (21) from Crossfit Vitality, Ben Sturgill (59) from 336 Crossfit and Marcie Wells (27th) from Crossfit Coastal who also qualified in the top 60 Athletes in their divisions. CFW’s own Scott Smith finished with a World ranking of 42nd place in the Masters 55-59 age group.
Olympic Lifting Course begins Monday April 2nd at 6 am.
There are still spaces available for the introductory Olympic Lifting Course beginning on April 2nd. This course is guaranteed to improve your Olympic Lifts and transfer exercises. Sign ups are on the whiteboard and require a $75 deposit to reserve your spot.
A Heart Surgeon Speaks Out…
Read this article about what really causes heart disease.
Melissa Hoff (2nd Women’s Overall) of CFW and Brock Wilson (7th Men’s Overall),
owner of CrossFit Carolina Beach repping out the deadlifts
in the final of Saturday’s March Madness Competition.
Benchpress 6-8r x 5
Weighted Dips 6-8r x 4
Behind The Neck Shoulder Press* 8-10r x 4
*If shoulder mobility disallows use of a barbell, use DBs.
DB Mower Starters 8-10r x 4 each side
4 rounds of…
20m sled push (+135lbs/+85lbs)
Agility Zig Zag sprint
Rest 2 minutes