APRIL 9TH HEALTH AND WELLNESS FAIR

10:00 AM - 2:00 PM

Join us for a day

of health,wellness,

fitness and fun!

v FREE CROSSFIT WORKOUTS AND DEMOS

v FREE KIDS CROSSFIT CLASS (ages 6 to 13)

v ONE-DAY ONLY MEMBERSHIP DISCOUNT OFFERS

v FREE HEALTH SCREENINGS by Beebe Med. Ctr.

v BIKE SAFETY, KID FINGERPRINTS by DE State Police

v FIRE TRUCK TOURS, FIRE SAFETY by Lewes Fire Dept.

v PARTICIPATING LOCAL BUSINESSES:

1st State Health and Wellness - posture evaluations

Old Towne Physical Therapy - stretching and massage

Espuma and Porcini House - healthy cooking demos

Lawsons Produce - fresh produce

Big Fish Grill - healthy menu options

Delaware Inland Bays - keeping our inland bays healthy

Dr. Jose Pando - body fat analysis

Delaware Sports League - recreational sports leagues

Kids Cottage - face painting, hair braiding...

v REFRESHMENTS, RAFFLE PRIZES, GIVEAWAYS

v KIDS ACTIVITIES AND MORE!

Bring the whole family and come dressed to exercise!

CFL's First Rowing Challenge Sunday 1/16/11!!!

This Sunday CrossFit Lewes will be competiting in their first rowing challenge.  We have two strong teams and the winner of this challenge gets a brand new ROWER!

Team 1:

Carrie Robertson

Bill Mann

Chandler

Andy Swiatowicz

Team 2:

Michelle Kargbo

Brian DeLeon

Chip Thompson

Carl Joseph

Best of Luck CFL!

CrossFit Riverfront is hosting an Olympic Lifting Seminar this Sunday from 9-12.  We have 2 spots left for anyone interested in attending.

Please contact Meredith @ mrdth27@yahoo.com if you would like to attend.

Saturday's Challenge:

Everyone's score will count for this TEAM challenge.  We have changed the weight per level to allow the majority of participants to compete comfortably.  We have 63 athletes competing and we will have 6 heats per WOD.  We are hoping to have this run as smoothly as possibly with very little down time.  Challenge will start at 9:00 am and end around 12 or 1:00 pm.

For those of you not helping please communicate w/in your affiliate to meet at Lowes and carpool in...we will then help bring people back out so we only have 1 possibly 2 cars in lot.  We want to have the majority of the outdoor space for the WODs. 

We are asking everyone to be at the BOX checking in no later than 8:15 am.  We will have the t shirts there for you as you check in.  Please have $20.00 to collect the shirt.  We will also have Larabars and Zone bars for sale at $2.00 ea.  We will be supplying WATER only and we have asked participants to bring beverage of choice for after the challenge so we can relax and enjoy a cold one!  We ask this so we can keep this challenge NO CHARGE for participants. 

Volunteers please be at box around 7:30 if you can to help set up.

Directions to CFL:

West on route 9 from Route 1, continue up route 9 maybe 1/4-1/2 mile and we are up on the right hand side.  We are past Meals on Wheels and Before Nassau Vineyards.  We will have a BLUE feather flag out front.  Our BOX sits back about 40' with 2 bay garage.

WOD 1:

CHIPPER WITH A 20 MINUTE TIME CAP

Level 1: 95/65 lbs; box jump 24"/20"; wall ball 20/14 lbs

Level 2: 75/55 lbs; 20" box jump; wall ball 16/10 lbs

Level 3: 45 lbs, 12" box jump; wall ball 6 lbs

30 Wall Ball (butt to ball for standard;8' for women/10' for men)

15 Push Press

60 Sit Ups (butterfly sit ups for standard)

15 Thrusters

30 Box Jumps

15 SDHP

60 Air Squats

400 Meter Sprint

WOD 2:

7 MINUTE AMRAP 

Level 1: 135/85 lbs with kipping pull up

Level 2: 115/65 lbs with jumping pull up

Level 3: 45 lbs with jumping pull up

Ground to Over Head ANYWAY 20 reps

In remaining time complete AMRAP of:

5 Burpees

5 Pull Ups

Your score is how many rounds you completed of the Burpees/Pull Ups

CERTIFICATION

OCTOBER 3-4

CROSSFIT LEWES

Learn more about proper run mechanics,

CrossFit Endurance Training &

Programming, Nutrition, Recovery, Injury

Prevention & Care, Improved performance

on CF Wods & Sport, Ultras, Triathlon

www.crossfitendurance.com

www.crossfitlewes.com

Register Below:

http://www.regonline.com/builder/site/Default.aspx?eventid=812282