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Ladies Night Thursday 6:30pm

By cody | In Today's Workout | on March 26, 2014

On Thursday, CFW Instructor Melissa Hoff will host a night of food, fitness, and fun lady specific topics health topics. It is free to all women… you do not need to be a CFW member to attend.

Guys will meet at the Fox N Hound in Mayfaire at 7:30pm.

 

Brad B. working through overhead squats.

Brad B. working through overhead squats.

 

 

CrossFit
The gym will be closed this Saturday and Sunday. Please join us at CrossFit Carolina Beach at 9am on Saturday for a fun community workout.

Run 1 Mile for time

then:

For Time:
18 Med Ball GHD Sit-ups 20/14
12 Clean & Jerk 185/115
6 Rope Climbs 15′ all

Wilmington Weightlifting Club

Snatch [65% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 85% x 1] x 2
Clean & Jerk [65% x 2 + 1, 75% x 2 + 1, 80% x 1, 85% x 1, 90% x 1, 85% x 1] x 2
Back Squat [65% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 2, 85% x 2] x 2
Snatch Pull – 95% (of snatch) x 3 x 4

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