CFL wants to thank all of you for coming to our box for this 2^ndDE Affiliate Competition…we wouldn’t have a competition w/out you ALL! 

We strive for the very best within ourselves and our team through drive, passion, strength, courage, confidence, and much more.  These competitions bring out the very best within us and we want to keep this new tradition going!!!!!  The CrossFit community is like NO OTHER!  We cheer for people we don’t even know, we push each other to our limits and we keep going when we don’t think we can go any further.

I am humbled to be a part of this incredible community and plan on doing this for a very long time.  Now with CrossFit Riverfront as a part of our group and CrossFit Seaford coming soon…our community is growing every day!

CrossFit Lewes 1 1/2 years old certainly held their own winning the AFFILIATE CUP for this Challenge!!!  We also had an incredible turnout from our team with 26 athletes participating!!!  I am very proud of each and everyone of you for giving it your very best!  Some of you thought you should have been in a lower level but pushed yourself more than you ever thought you could!

Level 1 Women was 10ths of a point away from winning with Meredith (me) losing first WOD getting 7.5 rounds and Rehoboth (Jessica) getting 7.7 rounds...second WOD I won with a time of 16.03 and Jessica with 16.18 seconds...with the average of the two we missed the winning title by a VERY small margin!!! 

We won #1 spot in the Level 2 men thanks to Davey Becker who's only been CrossFitting for 3 months! 

We won #1 spot in Level 3 thanks to Helen Damouni!

Our group overall did an incredible job and with all our hard work we now have a nice trophy to enjoy until we fight again in the next Affiliate Challenge!  Let's keep working hard so we can keep that Trophy where it belongs ;)

WAY TO GO CFL!!!!!!!!!!!!!!!!!!!

Dion Lamb

Bill Mann

Aj Hemphill

Chandler

Kris Carper

Tammie Draine

Michelle Newland

Elissa Ruppert

Meredith Simmons

Davey Becker

Geoff Christ

Craig Klasic

Lisa Abboud

Becky Ghabour

Kathy Kay

Jen Humes

Katie Lyell

Ali Botti

Meg Lawson

Keri Schaffer

Courtney Lankford

Allison Truitt

Melissa Martin

Cindy Brown

Kelly DeLeon

Helen Damouni

We also want to give a HUGE thanks to all our volunteers for this event...without you all we couldn't have done this so successfully!  It's funny but your "judge" ends up being your coach and you look to them for help to get through these WODS...thank you again!!!!

Once again thank you…thank you to the CrossFit family!

Pictures coming soon!!!

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

CROSSFIT LEWES IS HOSTING THE SECOND DELAWARE AFFILIATE CHALLENGE.  8 AM - 1 PM

WODS WILL BE POSTED NO LATER THAN MONDAY

THERE WILL BE 2-3 LEVELS DEPENDING ON SKILLS

AFFILIATES ATTENDING:

CROSSFIT RIVERFRONT

CROSSFIT LEWES

CROSSFIT DOVER

CROSSFIT REHOBOTH

AND OUR NEWEST CROSSFIT SEAFORD

who is in for the 100 burpee challenge???  we are on day 17!

add a burpee every day!

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CERTIFICATION

OCTOBER 3-4

CROSSFIT LEWES

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