19 April 2014

Open gym tomorrow at 0900 and 1200.
Intro class at 1200


Here is another opportunity to get free entry into Tony’s seminar next Saturday.

2 min max effort Double unders.  You have until Wednesday evening to attempt.  You can try as many times as you want.  Must be witnessed by a coach.  Top male and female get free entry.  If you have already paid, you will be reimbursed.  Put scores on the board by the water cooler with coach initials.
Tony Cowden (owner of CrossFit Wilmington) will be at CrossFit Burn on Saturday April 26th at 1:30 for a basic exercise physiology and nutrition class, followed by an awesome Deadlift clinic.  There will also be a Q and A session after.   The fee is $40, don’t wait till last minute. Open to non members also.

Click Here to Register, or visit this link:



12 minutes to establish a 1RM Clean & Jerk.


For time:

20 Front Rack Lunges (10 each leg) 95/65#
15 Deficit HSPU 6/4″
30 OHS 95/65#
12 Deficit HSPU 6/4″
24 OHS 95/65#
9 Deficit HSPU 6/4″
18 OHS 95/65#
20 Front Rack Lunges (10 each leg) 95/65#

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