Holiday Hours:
Thursday 6am – 2pm
Friday closed
Saturday 10am – 1pm
Cindy, Don O., and Jill P. on their first workout in the new box.
Front Squat:  8 – 8 – 6 – 6 – 4
*each set is max effort
10 – 20 – 10 reps for time…
hang power clean (115lbs / 85lbs)
push press (115lbs / 85lbs)
Hang Power Clean  & Jerk: 80% x 1 x 3, 85% x 1 x 3
Heaving Snatch Balance – work up to a heavy single
Front Squat: 5 – 5 – 5

0 thoughts on “Posted: 12/30/2009

  1. Scott S says:

    Interested in a run on Jan 2? Meet at the Johnny Mercer Pier parking lot at 9am. I am running 4 miles, but anything from 2.5 miles up to 13 is an option.

  2. abby says:

    Scott! I wanted to thank you and Pat SOOOOO much for the gift card! Yummy! We had never been there and ALREADY went and loved it! Thanks for being SOOO great!

  3. chrisJ says:

    The pictures of the new box look incredible! I can't wait to get back to Wilmington to check it out in person! Scott, I'll plan on meeting this Saturday at 9am.

  4. Scott S says:

    St. Louie- this is a training run for the half marathon, but since you are so fast you may want to bring a sandbag so I can keep up with you.

  5. jj says:

    Drew…you are hereby banned from posting for 30 days, all posts must go through Tony or a responsible adult…report to workout at the Dutch Square location for the rest of the year!!! Now that's a funny video!!!

  6. maria says:

    Wow Drew…I see what you're thinking. 80's wod CFW!! Maybe some Debbie Gibson, REO speedwagon, maybe a little Madonna. Who's in??