CrossFit Wilmington

Late night sandbag carry.

WOD: Heavy "Fran"  21 - 15 - 9 reps of each, for time...

• squat thruster (m - 135lbs / f - 95lbs)
• weighted pull ups (m - 45lbs / f - 15lbs)

Happy Mother's Day!

We're closed today. 

-CF Wilmingtons Fitness Challenge is only 7days away. Come by or call and sign up.

Tough guys...

WOD:

15rds of 5 reps of each for time:

• get down get ups
• burpess
• box jumps
• pull ups
• 50 meter farmer's carry (m - 200lbs / f - 140lbs)
• wall ball shots
• knees to elbows
• 50 meter overhead sand bag carry (m - 80lbs sb / f - 50lbs sb)

Congratulations to all our athletes and everyone graduating UNCW today.  The party's over...  now get a job!

!!!! - CrossFit Wilmington will no longer be open on Sundays.  We decided to take our workouts to the beach, the pool, and the trails and anywhere else we can go to punish ourselves outside.  

We do plan on getting togther with CF'ers and doing stuff elsewhere.  So on Saturdays ask us and see what we're planning and we'll get together outside of our box for some fun in the sun. 

Zack doing girl push ups..

 WOD: 

Push Jerk  2 - 2 - 2 - 2 - 2

Row for as many meters as you can in 10 minutes.

 !!!! - CrossFit Wilmington will no longer be open on Sundays.  We decided to take our workouts to the beach, the pool, and the trails and anywhere else we can go to punish ourselves outside.  

We do plan on getting togther with CF'ers and doing stuff elsewhere.  So on Saturdays ask us and see what we're planning and we'll get together outside of our box for some fun in the sun. 

 Who said burpees are hard? 

WOD:

• Hang Squat Clean  8 - 6 - 5 - 5 - 5 - 5
• Front Squat  5 - 6 - 8 - 10