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Supplement Bar Hours Change

By cody | In Today's Workout | on March 23, 2014

The supplement bar will be open only in the evenings from now on. The schedule is as follows:
Monday 4:30-7:15pm
Tuesday 4:30-7:15pm
Thursday 4:30-7:15pm
Friday 4:30-7:15pm
Saturday 9am-12pm

 

CFW Instructor Michelle and Christina D. working through KB swings last week. Christina has PR'd all of  her olympic lifts while training for the Boston Marathon next month.

CFW Instructor Michelle and Christina D. working through KB swings last week. Christina has PR’d all of her olympic lifts while training for the Boston Marathon next month.

 

CrossFit
CrossFit Wilmington will be closed this Saturday and Sunday due to the CrossFit Level 1 Cert. Please join us at CrossFit Carolina Beach on Saturday at 9am for a fun community workout!

Back Squat 5rx5s

then:

AMRAP 12min ascending ladder 3-6-9-12….and so on:
Thruster 115/75
Burpee over Bar

CFW Supplemental
Row 20sec on/20sec off for 20min @90%

Wilmington Weightlifting Club

Snatch [65% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 95% x 1, 85% x 1] x 3
Clean & Jerk [65% x 2 + 1, 70% x 2 + 1, 75% x 1, 80%x 1,  85% x 1, 90% x 1, 95% x 1, 85% x 1] x 3
Snatch Pull – 100% (of snatch) x 2 x 3
[Front Squat – 65% x 3, 75% x 3, 85% x 3, 90% x 2, 80% x 3, 85%x 2] x 3

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