Colleen, Kelly, Renee, Chrissy, and Laura working through Saturday's Raider WOD.
Colleen, Kelly, Renee, Chrissy, and Laura working through Saturday’s Raider WOD.

We will be holding a volunteer meeting Friday evening at 6pm for those interested in working the Valentine’s Day Massacre event this Saturday.

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

Crossfit:

10,9,8,7,6,5,4,3,2,1
Deadlift 185/135
Push Press 185/135
*Must use one bar for the workout.  Clean the weight for the push press.

 

Wilmington Weightlifting Club:

(A)
Jerk – 75% x 2, 85% x 2, 90% x 1, 95% x 1
Jerk Balance – 3 x 4
Jerk Dip Squats – 120% (of jerk) x 2 x 4

(B)
Good Mornings: 8-10 x 4
Push Press: 8-10 x 4
Hamstring Curls: 10-12 x 4

(C)
4 Rounds
10 push press 65/95
15 push ups
20 KB Swings
250 m row