Hilltop Angus Farms
Hilltop Angus Farms will be making their final delivery until after Christmas to Wilmington on Sunday November 27th. They will have available beef and pastured pork. If there are any specialty cuts needed for the Holiday’s they will need to know ASAP. To place an order go to here

Situational Awareness and Threat Detection Course (SAT-C) Thursday, November 17th
The class outlines and illustrates techniques to keep you and your loved ones from becoming victims of violent attack.  Attendees will learn measures special operations military and law enforcement use to avoid dangerous situations and how to apply them while at home, traveling in your car, flying, staying in hotels, and even what to do in case of work place and school violence.  The reality is, the world can be a violent place.  There are ways to avoid being a victim, this class will teach you how.

Olympic Lifting Course November 16th-December 17th
CrossFit Wilmington is Coastal Carolina’s only USA Weightlifting gym and host to Wilmington Weightlifting Club.  Now home to 3rd place and 1st place National Champion lifters, our Weightlifting Course is where CrossFitters improve their lifts, and in turn all aspects of their fitness.  Improving your technique in the lifts transfers to more efficiency in all the exercises we do daily. The course begins November 16th and will run for 4 weeks.  Classes are Wednesdays 8 am or 6 pm and Saturdays at 10 am.  Cost is $150 per person and sign ups are on the board in the lobby.  NOTE: We will be running an advanced lifting course at the beginning of 2012 for those who have already completed an Oly course, so sign up today and be ready for the new year!

November 19th- Powerlifting Seminar with Will Kuenzel
Will Keunzel will host a powerlifting seminar on Saturday, November 19th.  He will go over form and technique on the squat, deadlift and bench press.  Will is currently a competitive powerlifter with best lifts of 700lbs squat, 510lbs bench press and a 605lbs deadlift. If you are interested in getting stronger and better at your lifts we strongly urge you to attend this seminar.  It is guaranteed to make you a better lifter and overall crossfitter.

 

ERIC INSTRUCTING TOM D. ON HOW TO IMPROVE SHOULDER FLEXIBILITY FOR THE OVERHEAD SQUAT

Crossfit

In Teams of 3-4 Complete the following for time…

1600m of running
200 Thrusters (45 all)
200 Sit-ups
200 Sledge Hammer Swings (16/12)
200 Burpee over the PVC
200 Back Extensions

* 1600m of running must be completed by each team member, but can be broken up as the team decides as a group:
(1 x 1600m, 4 x 400m, 8 x 200m and so on)
* Team members can work at same time, but not on the same exercises (EXCLUDING THE RUN)
* Strategy and Planning will be a factor in this workout

7 thoughts on “Saturday Team WOD

  1. Peiwen says:

    Renee, I heard back from Sharon of hilltop angus and she had what I wanted… I’ll drop off the check at the gym next week. Thanks so much for picking them up for me!

  2. josh says:

    Update from Muscle Driver USA Grand Prix in Charlotte. Megan hit a 38kg Snatch and 53kg C&J. Dawn hit 90kg C&J. Great job ladies

  3. Julie G. says:

    Meagan and Dawn did awesome!! Fierce competition today. Witnessed a female snatch 114kg that’s 250lbs for kilogram impaired. Unbelievable.

  4. Meagan says:

    Awe thanks Sara. I wanna be a Dawn when I grow up. Man there are some strong people in the world. Julie G thank you for all of your help and support.

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