Olympic Weightlifting Pays Off Big!

By Josh | In Today's Workout | on May 2, 2013


Last Day To Sign-Up For Fat Loss Contest Weigh-In

Starting Monday, May 6th, we will begin to take final body composition measurements for the fat loss competition participants. The last day to receive measurements and take an “after” pic will be Friday, May 10th. The winner will be announced on the website on Monday, May 13th. The Criteria for the winners will be total body fat percentage loss and end body fat percentage. Prizes will be awarded to 1st, 2nd, and 3rd place contestants. The sign-up sheets with time slots for the measurements is posted in the lobby outside of Cody’s office.


New Crossfit Wilmington T-Shirts and Tank Tops

We are now taking Pre-Orders for dry-fit t-shirts for the guy’s and tank tops for the ladies. To order, please pay the instructor on duty and write your name and size on the order sheets located on the retail counter.

Cost: $25


Ben hit a 205lbs Snatch today… a 40lbs PR. All the weightlifting focus has paid off in big dividends. So many of you hit new PRs on the both lifts, but moreso the increase is quality technique has been exponential across the gym. Good work all!



Complete the Following for time…

30 Ground To Overhead (135/95)
600m Run
30 Ground To Shoulder To Overhead (135/95)
600m Run


Wilmington Weightlifting Club

Snatch – Work up to a heavy single
Then…EMOM for 5 min: 75% x 1
Clean- Work up to a heavy single
Then…EMOM for 5 min: 75% x 1
Back Squat – work up to a heavy triple
Romanian Deadlift 3s x 8r (3,1,X,0)

6 Comments to "Olympic Weightlifting Pays Off Big!"

  • josh says:

    May 2, 2013 at 9:29 pm -

    Great work yesterday on all of the new PR’s crew! You guy’s have greatly improved your olylimpic lifts over the last 8 weeks

  • t. says:

    May 2, 2013 at 10:03 pm -

    Oly lifting is not easy… we could have you do the typical metcons all the time but you’d get burnt out, be overtrained, ultimately quit. Of course some folks quit b/c we program difficult things. Yet, those who stick it out at CFW become good lifters, get very fit, strong and in most cases… sexy (just look at those who’ve been here since the beginning… Josh, Shawn K., Clint)! ha. Good work everyone.

  • DIllon Paulus says:

    May 3, 2013 at 7:31 am -

    Right on Ben! Your a beast!

  • Amanda W says:

    May 3, 2013 at 8:49 am -

    Wow Ben! Nice work!

  • Meagan says:

    May 3, 2013 at 9:15 am -

    Nice work Ben! You so strong.

  • Ben says:

    May 3, 2013 at 4:56 pm -

    Thanks everyone!!