Pre- Ordered Hoodies are here!!
See Josh or Tanner to pick yours up

Holiday Hours
Crossfit Wilmington will be closed Saturday 24th and Monday 26th

New Years Eve Throwdown at CrossFit Fort Bragg
CF Fort Bragg is hosting a throwdown competition and gathering on New Years Eve. Contact Michelle at CrossFit Fort Bragg for more details if you are interested in attending.

Welcome back Caleb! Caleb will be here for a two week break from his time at Army OCS. He may even help with a class or two.

Crossfit

Back Squat 5-5-5-5 (2/1/x/1)
DB/KB Shoulder Press 5-5-5-5 (3/1/x/1)

for time…
10-9-8-7-6-5-4-3-2-1
Dips
Slam Ball

Oly Course

Mid Thigh Snatch x 3 x 2 sets @ 70%
Snatch Pulls x 5 x 3 sets @ 120%
20 Box Jumps (Max Height)

2 thoughts on “Back Squat and Shoulder Press

  1. Ryan says:

    For anyone who likes my shirts, the website i get them from is having a random shirt day today, you can get 3 for 6.66 each (shirt.woot.com)

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