Hang Snatch – 10s x 1r – Focus is on technique w/ medium weight


For Time:
Front Squats (185,115)
Toes To Bar

Wilmington Weightlifting Club

3-Position Snatch (floor, below knee, power) – 60% x 1 x 4, 65% x 1 x 4, 70% x 1 x 4
Snatch Pull – 90% (of snatch) x 3 x 2, 95% x 3 x 2
Back Squat – 75% x 5 x 5
Push Press – 75% x 5 x 5

3 thoughts on “Monday 5 August

  1. Sensei says:

    It’s late and we’ve been working all weekend on the new DOJO upstairs at CrossFit Wilmington.

    I can’t thank Tony, Josh and ALL OF YOU enough for your support in us coming on board with the highest quality center for human development in the country (my humble opinion). We will be icing on the cake 😉

    SHOSHIN DOJO ( is now upstairs CrossFit Wilmington. Come visit and see the new DOJO. We will be constructing some more, but right now we’ve got what matters, A 25ft x 34ft spring padded floor with a vinyl complete top.

    Make no mistake – This floor is the highest quality in cleanliness and safety IN THE LAND. We will have video coming soon of the type of training that we offer. You will no doubt be impressed.

    Looking greatly forward to the future!

    Monday August 5th is our first class in the NEW SHOSHIN DOJO WILMINGTON NC!!

    Class days and times are Mondays and Wednesdays 6:10-6:55 for Kids / 7-9pm for adults. And of course Weapons (knife and stick) class on Saturdays 930am-11am (adults only).

    Now, As for rates and such. If you’ve been a student before August, You are “grandfathered in” and only pay what you’ve paid for dues. (btw, they’re due as it’s August 4th.)

    Full Time tuition – $90 per month
    Part time tuition – $60 per month

    Scholarships are available. This is a “heart to heart” school.

    Let me be clear, Money keeps the doors open, the HIGHEST QUALITY FLOORS IN WILMINGTON, and our training and facility in the highest quality available. It also supports our instructors further excellence in the way of helping them pay for outside instruction (airfare, tuition fees etc.).

    However, If the student is finding it hard to budget paying the light bill versus paying for tuition fees, we will find a way for this student to maintain their training and encourage sincerity in training and their path, until they are able to pay their full tuition dues.

    (email me personally if you have any questions on this:

    This is all for now. There is a LOT more exciting things on the way.


    Sensei Aaron Lawrence.

  2. t. says:

    We are happy to have Aaron and Shoshin under the same roof as CFW, WSC, and Active Care. The only thing we are missing is a shooting range…

    There are two disciplines that are unrivaled in developing proprioception and kinesthetic awareness… gymnastics and martial arts. Aaron’s Dojo and school is now right upstairs at the gym. It’s never too late to make yourself better. Your athleticism, flexibility, and coordination will improve with his program. Not to mention, you will learn to defend yourself. Parents, if I had youngans, MMA and gymnastics is where I’d have them as soon as they could walk.

    Take a second and take a look upstairs. Impressive.

Comments are closed.