CFW’s and WWC’s are hosting Wilmington’s first USAW sanctioned weightlifting meet this Saturday, September 21st.  Whether you are an experienced lifter, or just want to get your feet wet in your first meet, sign up and lift.  Not sure about competing?  Just swing by and see how much fun it can be.  The area’s best lifters will be on hand and putting up big numbers.  Who knows… you might get to see your coaches sporting a singlet!
Click here for more info.

Child care will be available from 9am until 2pm for the USAW meet.

There will be no CrossFit classes or kids class on Saturday. 

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Clint getting his first muscle up the other day. Great job to everyone who has joined the muscle up club the past few weeks.
Clint nailed his first muscle up  last week! Great job to everyone who has joined the muscle up club the past few weeks.




Back Squat – 10s x 3 r (M-bodyweight, F-80%bodyweight)
**Focus is on speed

RDL w/ Axle 4s x 5-6r (3,1,X,0) Rest 2min


Box Jumps (24,20)
KB Swings (24,16)


Wilmington Weightlifting Club

Snatch – 75% x 2, 80% x 1 x 3
Snatch Pull – 90% (of snatch) x 2 x 3
Front Squat – 75% x 2, 80% x 1, 85% x 1

7 thoughts on “9/19/2013

  1. t. says:

    Sticking with it… Clint joined CFW in our first week of business. Almost six years of work and commitment and he got his first MU. Congrats Bro.

  2. Clint says:

    I have to give props to Joe Welliver. One morning while trying to fight my way through learning the movement he took a few minutes out of his busy workout to give me a few pointers. From there things came together very quickly. Thanks again Joe! Its one of the things I love most about crossfit..Competitiveness never supersedes camaraderie

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