Please join us at the new Petsense at 4310 Shipyard Blvd this Saturday at 9am for the Second Start Benefit for Foster Dogs and Cats. We will be having a raffle, animal treats, a Christmas photo booth, and a fun workout! Raffle tickets are available at CFW.

second start


Christine S (525x700)
Christine S. demonstrating proper punching technique during our first Kickboxing WOD. Thank you to everyone who came out to make this such a fun time. If you missed out this time, be sure to join Christine next week!

Snatch + Hang Snatch + Overhead Squat, 5 sets


15 minute AMRAP
20 Hand-release Push-ups
15 Clean and Jerks, 135/95
10 Toes to Bar

Wilmington Weightlifting Club

Clean Pull + Hang Clean + Clean + Jerk: Work up to a heavy single on the complex, then…80% x 1 x 5
Snatch Pulls 85% x 5 x 5

Bent over row: 6-8 x 4\
Reverse Hyper: 12-15 x 4
GHD Sit ups: 15 x 4

4 Rounds
Farmers Carry Length of Gym
Rest 30 seconds
Sprint Length of Gym
Rest 30 seconds
Backwards Sled Drag Length of Gym
Rest 30 seconds