  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
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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
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JUNE 19TH COME JOIN US FOR OUR OPEN HOUSE IN OUR NEW FACILITY! MEET SOME OF THE MEMBERS, ASK QUESTIONS AND JOIN US FOR A FUN TEAM WORKOUT! LOTS OF FUN FOR EVERYONE. 9AM - 12PM BRING YOUR FRIENDS.
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This Saturday! February 27th 10:30-12:00. Save the Date! We will be touching on: *Behavior Modification *Journaling *Nutrition *Exersize *Supplimentation for weight loss or training FREE to all CrossFit Lewes Members...$20.00 for anyone else...ALL are welcome!
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