Brave Soldier Challenge
Join us at the Brave Soldier Challenge this Saturday at 10 am at ILM Airport. This brand new competition consists of two separate events. One event focuses on strength and endurance while the second event focuses on strength and agility. Each event is made up of several challenges that will test the competitors strength, endurance, and agility. Click here for more information and to register.
If anyone interested in volunteering to provide support at The Brave Soldier Challenge on Saturday please contact Josh or Tanner by noon Friday.
Sunday Fun Day June 10th: 12pm-5pm
Come out June 10th from 12 to 5pm and enjoy a day filled with pampering and working out. We will be offering yoga, kickboxing, sauna, Crossfit WODs, massage, spray tanning, Zumba, athletic photo session and direct instruction from our very own CFW Team girls!
COST: $50.00 per person or $40.00 per person if you have four or more ladies.
All proceeds will go to CFW Team for the trip to the Crossfit Games in California.
10 Tuck Jumps
Butt Kickers 2 x 25m
Carioca 2 x 25m
High-Knee Skipping 2 x 25m
Back Pedal 2 x 25m
10m Back Pedal to 5m Shuffle to 20m Sprint x 10
1 min rest between
Weighted GHD Situp (3/0/x/0) 3s x 5r
rest 10 seconds
Hanging Knee Raises* (fast) 3s x 25r
2 min rest
* Hanging Knee Raises sets are done fast. Raise knees as high as possible, never dropping the knee’s below 90 degree’s
Class at 6:30 pm