5 Week Olympic Weightlifting Course Begins July 14
CFW will begin a 5 week Olympic Lifting Course on Saturday, July 14. The course will cover the basics of the snatch and clean and jerk and technique work on each lift. Participants will also receive personalized programming to address their specific weaknesses. Classes will meet on Saturdays at 11 am and Wednesdays at 7 pm. Cost is $150 and sign ups are on the board in the lobby.

Hilltop Angus Farms July Delivery
Dale and Sharon Thompson from Hilltop Angus Farms will be making their next delivery on Sunday, July 22. To place your order call them at 910-439-5261 and visit their website here

The Coastal Carolina Clash August 4
Saturday August 4th CrossFit Wilmington and Wilmington Strength and Conditioning will host the Coastal Carolina Clash.  This event will be the first ever strength triathlon in the Wilmington area. It will consist of three events, an “Old School” Olympic meet with maxes in the snatch, clean & jerk and clean & press, max attempts at a deadlift and bench press, and a strength-based Crossfit WOD.  The lifting portions will use USAW weight classes.  You may sign up for one, two or all three of the events.

This event promises to be fun for all and is a great chance for anyone who has never competed to do so. The cost is $20 and includes an event T-shirt and food.  We are keeping the cost low so you can have a few bucks to enjoy your time in Wilmington, but any proceeds above the cost of the event will go to the Wounded Warrior Project.  Sign up for the event here.

If you want more, you have to do more… Mike D. getting suckered into a little extra Prowler action yesterday with a 200m Prowler push, 400m run, 200m prowler Push!


5 rounds for completion…

8 Overhead Squats (3,1,x,0) 65/45
* rest 30 seconds
200m Run
* rest 1 minute

5 thoughts on “Overhead Squat/ Run

  1. Gloria says:

    So the hubs and I did this workout. The sprints sucked and the OHS were too light so I did a max set of HSPU (7) then worked down to 1. Now my shoulders are on fire. Catalyst 16 week cycle starts for me on Monday 🙂

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