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CFW Athlete Silas T. performing muscle ups during the NC Fit Open this weekend. Congratulations to him and all our other athletes who competed!


Clean and Jerk – Heavy Single

Front Squat – Heavy Single
Then 2 sets x max reps at 80% of Heavy Single

then for time:

21 GHD Sit Ups
200ft Sprint
15 Burpees
200ft Sprint
9 Dynamic Push Ups, 2×45/45
200ft Sprint

Wilmington Weightlifting Club

Snatch: Heavy Single
C&J: Heavy Single

Back Squat: 85% x 4 x 5
Shoulder Press: 90% of last week’s 2RM x 2 x 4