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9/16/2013

By t. | In Today's Workout | on September 15, 2013

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CFW’s and WWC’s are hosting Wilmington’s first USAW sanctioned weightlifting meet this Saturday, September 21st.  Whether you are an experienced lifter, or just want to get your feet wet in your fist meet, sign up and lift.  Not sure about competing?  Just swing by and see how much fun it can be.  The area’s best lifters will be on hand and putting up big numbers.  Who knows… you might get to see your coaches sporting a singlet!
Click here for more info.

Denise in our Weightlifting Class. Wilmington Weightlifting Club is CFW's Olympic Lifting Program.  A USAW sanctioned club with USAW certified coaches, it provides lifters with the focus, coaching and equipment they need to develop the skills needed to master the lifts.   WWC recently added another ladies bar and went all Kilos when our Eleiko equipment  purchase more than doubled our Kg plates.

Denise in our Weightlifting Class. Wilmington Weightlifting Club is CFW’s Olympic Lifting Program. A USAW sanctioned club with USAW certified coaches, it provides lifters with the focus, coaching and equipment they need to develop the skills needed to master the lifts. WWC recently added another ladies bar and went all Kilos when our Eleiko equipment purchase more than doubled our Kg plates.


CrossFit

Deadlift – work to a heavy single
Deadlift – 5 sets of max reps at 80% of HS – Rest 3 minutes between sets.

With a challenging load and max effort, complete 5 rounds of…
10 steps DB Walking Lunge
10 steps of DB Death March

Wilmington Weightlifting Club

Snatch – 75% x 2, 80% x 1, 85% x 1 x 3
Clean & Jerk – 75% x 1, 80% x 1, 85% x 1
Clean Pull – 90% (of clean) x 2, 95% x 2 x 2
Back Squat – 75% x 3, 80% x 2, 85% x 2 x 2

6 Comments to "9/16/2013"

  • Grace Sullivan says:

    September 15, 2013 at 8:21 pm -

    Get it Denise!!! Lookin’ great lady!!

  • LTB says:

    September 15, 2013 at 8:35 pm -

    Yeahhhhhh D!!!!!!!! Looking strong. Love seeing you and all the oly ladies learn and practice the craft.

  • Gene says:

    September 16, 2013 at 8:25 am -

    Great Job Denise. Keep it up.

  • Whitney Ross Gray says:

    September 16, 2013 at 9:22 am -

    Nice squat! What time does the meet start?

  • t. says:

    September 16, 2013 at 10:26 am -

    Denise and the oly class are improving daily. Excellent work.

    Whit… the ladies begin at 10a and the men at noon.
    Here’s the link to all the info: http://crossfitwilmington.com/2013/08/usaw-2013-coastal-clash/

  • Cody says:

    September 16, 2013 at 11:12 am -

    Great Job to Denise and everyone working hard on the platforms. Looking forward to watching you all compete this weekend.

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