Obviously the new site it up and running.  It is not 100% operational in either capability or appearance.  When we are done this new site will provide you with a much improved customer experience that will better link it to your mobile device and social media.  Thanks for being patient while we work on it. -t.

Since I posted about training running and endurance concurrently with the this strength program many of you have asked we post a component of running / endurance to compliment our strength work.  So this week, you will see an addition to our programming.  Listed below our regularly scheduled CrossFit work will be the suggested running work.  We will only be posting supplemental running and rowing workouts.  These workouts are designed to benefit your overall fitness by adding a dynamic to your program that is designed to compliment our CrossFit program.  They can be done at home, the loop, the track or anywhere else you can safely run.  If you would like it converted to a cycle or swim, email me and we can build you a program that suits your more specific goals.  -t.

Get outside...  trail running route in DuPont State Forest for Saturday's aerobic work.
Get outside… trail running route in DuPont State Forest for Saturday’s aerobic work.

Deadlift – 3RM
Reminder:  The deadlift begins on the floor and is returned to the floor in a controlled manner.  A rep dropped from the top, or anywhere, does not count.  A rep will also not count is the bar is “pitched” or bounced up the thighs.  Many CrossFit gyms do not hold their members to the standards of the sports we took many of our movements from…  Power Lifting, in the case of the deadlift.  We hold ourselves to a higher standard.

[5 Conventional Stance Good Morning + 5 Back Squat] x 5sets
Rest 90 sec b/w sets

CFW Supplemental
Run 400m x 5 – 2 minutes rest between efforts

Wilmington Weightlifting Club

Hang snatch from below the knee – 75% x 2 x 6
Jerk – 75% x 2 x 6
Jerk dip squats – 115% (of jerk) x 2 x 4
4 Rounds…
3 Box Jump (Challenging height)
10 GHD sit-up
Sprint to flag pole
Rest time it takes to walk back

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