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Attention Parents!!

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There will be no kids care today. We apologize for the inconvenience.

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CFW Instructor Meredith H. performing Dynamic Effort Bench Press with chains yesterday.


For time…
12 Tire Flip buy in


12 Thruster (95-115/65-75)
6 Box Jump (24/20)
1 Legless Rope Climb
9 Thruster
9 Box Jump
1 Legless Rope Climb
6 Thruster
12 Box Jump
1 Legless Rope Climb

Wilmington Weightlifting Club

Snatch – 70% x 3, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Clean & Jerk – 70% x 3, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Front squat – Work up to a heavy single, then 90% of that x 1 x 2
4 rounds…
15 KB Swings
10 Box Jumps
5 Kipping pull ups

3 thoughts on “10/12/2013

  1. t. says:

    Mere’s gains and changes in body comp are such a great examples of the physical development anyone with commitment and determination can achieve at CFW. Mere(death) is all business.. her professionalism and character has made her an integral part of the CFW Instructor Staff.

  2. Mere(death) says:

    Thanks t.!

    I have been working hard to improve my strength over the last couple of months and working out along side all of CFW’s monsters makes training that much more fun AND effective. Working out with others who are also determined to make themselves a better athlete improves your attitude while training! If you do not have a group of peeps or buddy to train with, find one. It doesn’t make the WODs easier, but you’ll find yourself pushing harder!

    Now who is ready for some legless rope climbs tomorrow??!

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