"Vegetarian… the old indian word for bad hunter." – Andy Rooney
We’re starting the next Olympic Weightlifting
Program this Saturday, Dec 5th
Give yourself a Christmas present and attend
the Olympic lifting classes!
Cost: $150 for first time enrollment / 1/2 off for second enrollment
A sign up sheet is at the front desk.
"If your goals are to get stronger, faster, and to become an overall better athlete, the Olympic lifting program is the way to go. The program increased my front squat by 100 lbs, my back squat by 50 lbs, and I finally got to set a true Snatch (210lbs) and Clean & jerk (300lbs) max for my self. A great part about the program is that you do NOT lose your endurance and the crossfit skills that you’ve gained, they get better..
You will see gains in all areas of your crossfit training." – Zach Brock
Tracy, Meagan, and Maura teamed up and carried a
sandbag on CFW’s 1st annual "Turkey Loop Run"
at Wrightsville Beach
1 Snatch (155lbs) per minute on the minute until the lift is missed (2 attempts per minute)…
Once Snatch is missed twice, transition to Clean (155lbs) and continue on the next minute.
*When scaling the weight on this workout, use a weight that will challenge you for 8 – 10 reps for the snatches.
Rest 5 minutes
500 m row (max effort)