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.

CFW Instructor Amanda leads Jackie D through the Burgener Warm up in last night's intro.


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

Olympic Weightlifting
Class at 6:30 pm

6 thoughts on “Brave Soldier Challenge This Weekend

  1. Albert Steed says:

    For Anyone that is interested. We decided to set up a solo group to organize those of us that want to do some beach workouts while CFW works things out with WB. We are doing the first event next Wed at 6:15 PM at Oceanic Pier. We set up a group on the Facebooks to keep everyone up to date and to invite them to the things.

  2. Meagan says:

    Ummmm Sensei….ladies only man. Let your wife come and get pampered :-).

    Welcome aboard Jackie. We are so happy to have you as a part of CFW!

  3. Renee says:

    Albert – saw you on the news last night. I’m looking forward to the beach workouts. Thank you for organizing it. I guess I have to get a facebook account now to stay posted.

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