We will have a delayed opening on Tuesday. There will be no 5:45am class due to the weather. We will plan on opening at 9am. Please check back for updates if anything changes.

 


nutrition class 2

There will be a NO COST Nutrition Class Wednesday evening at 6:30pm in the upstairs conference room. This class is for anyone interested in learning about healthy food choices and improving your overall health and well-being. Exercise is just one piece of the puzzle. Nutrition plays a vital role in the results you see at the gym. All members and non-members are welcome to attend.

CrossFit:

Bench Press 5 Reps x 5 Sets

then:

4 Rounds For Time
5 Hang Power Cleans 155/105
10 Pull Ups
15 Knees To Elbows

Wilmington Weightlifting Club:

(A)
Snatch
[65% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 85% x 1] x 2
Clean & Jerk
[65% x 2 + 1, 75% x 2 + 1, 80% x 1, 85% x 1, 90% x 1, 85% x 1] x 2
Back Squat
[65% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 2, 85% x 2] x 2
Snatch Pull – 95% (of snatch) x 3 x 4

(B)
Bent Over Row: 6-8 x 4
Calf Raises: 30 x 4
EZ Curl Bar Upright Row: 6-8 x 4

(C)
5 Rounds…
Sled pull (+70/50)
10 Burpees
Rest 1 mins