Pre-Ordered Hoodies are here!!
See Josh or Tanner to pick yours up.

Holiday Hours
Crossfit Wilmington will be closed Saturday, Dec 24th and Monday, Dec 26th.

New Years Eve Throwdown at CrossFit Fort Bragg
CF Fort Bragg is hosting a throwdown competition and gathering on New Years Eve. Contact Michelle at CrossFit Fort Bragg for more details if you are interested in attending.

CrossFit Pool Workout at the YMCA at 6:45 am
Come learn how to swim more efficiently and effectively.  The first part of the workout offers you a chance to learn new swimming skills; the second part is a Crossfit workout where you will be in and out of the pool. Arrive early and prepare to begin at 6:45. FYI, the YMCA charges a $10 walk-in fee for non-members.

Nate full clean at 185# for yesterday's workout

Weighted Pull-ups: 5 sets of 6-8 reps

6 rds
20 m sprint
1 burpee
20 m sprint
*3 min rest in between rounds
*focus is on a POWERFUL start and EXPLOSIVENESS after the burpee.

Olympic Weightlifting
Class at 8 am and 6 pm
Final Max Day

7 thoughts on “Weighted Pull-ups and Sprints

  1. t. says:

    The pool workouts are fun. If you’re worried about not being able to swim well, don’t. Everything is scalable. Worried you don’t look great in a swim suit? The only other people there are the 65 year old water aerobics class so you’ll still have the best pool body there. The Y has showers so you can get ready for work there too.

  2. Tanner says:

    DC, type your email in when you post. The gravatar thing is linked with your email address, not the CFW site.

  3. Albert Steed says:

    Good stuff this morning! One day, I might beat Sara in the ladders, but, that will be after I kneecap her before she starts them. 😀

Comments are closed.