There will be a NO COST Nutrition Class tonight at 6pm 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.


Last week's bodyweight class performing jumping jacks.
Last week’s bodyweight class performing jumping jacks.

Bodyweight class 6:15pm
Ab Thrash 7:00pm


For time:
300m Overhead Walking Barbell Carry to flagpole and back

For time:
300m Farmers Carry w/ KBs 32/24

6min AMRAP:
10 Axle Deadlift 105/75
10 Front Rack Walking Lunges

Wilmington Weightlifting Club

3 Position Snatch (power, below knee, floor) – 65% x 3 sets, 70% x 3 sets, 75% x 2 sets, 80% x 1 set

Front squat: work up to a heavy triple
Clean pulls: 110% x 3 x 4

6 rounds…
400m sprint
Rest the time it took you to run x 2