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Thanksgiving Hours

By cody | In Today's Workout | on November 24, 2013

CrossFit classes will run as scheduled through Wednesday. The gym will be closed Thursday and Friday. Please join us for the Turkey Loop Run at 8:00am on Friday at Wrightsville Beach Park.

 

WSC Instructor Casey pulling a new deadlift PR of 525lbs!

WSC Instructor Casey pulling a new deadlift PR of 525lbs

CrossFit

Front Squat – 1 RM

4 rounds of:
4-6 RDL
4-6 Wide Stance Good Morning
rest 2 min b/w rounds

CFW Supplemental
10 rounds of:
150m Row Sprints – rest 1 min b/w attempts

Wilmington Weightlifting Club

Power snatch – max; 80% of that x 3 reps x 3 sets with 1 minute rest between sets
Jerk – max; 80% of that x 3 reps x 3 sets with 1 minute rest between sets
Jerk Dip Squats – 110% (of jerk) x 5 x 5
4 rounds…
5 Box jumps
10 Toes to bar

 

 

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