dbap flyer

We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25.

Inspired by none other than CFW Coaches Jordan Adcock and Melissa Hoff, and designed by our own Rachael Dowdy, the DBAP limited edition shirt embodies what it means to push beyond your comfort zone and get the results you want… no matter how bad it hurts! There will be an order sheet on supplement counter or you can contact Thomas to order.

CFW Instructor Amanda W. working through Open WOD 15.2
CFW Instructor Amanda W. working through Open WOD 15.2

CrossFit
Front Squat 3 Reps x 5 Sets

Then:
3 Rounds For Time:
6 Thrusters 135/95
8 Chest to Bar Pull Ups

Supplemental:
Row 1250 Meters, rest 3 Minutes x3

Wilmington Weightlifting Club:

(A)
Snatch – heavy single
then… [90%x 1, 95% x 1, 100% x 1] x 3
Clean & Jerk – heavy single
then… [90% x 1, 95% x 1, 100% x 1] x 3
Clean Pull – 105% (of clean) x 2 x 5
Front Squat – heavy single
then… [90% x 1, 95% x 1, 100% x 1] x 3

(B)
Sots Press: 6-8 x 4
Weighted Jumps: 5 x 5
Snatch Grip Back Extensions: 10-12 x 4

(C)
Run 1 mile as fast as possible
Rest 5 minutes
800 m sprint