The cookout on Sunday was a huge success, raising over $1,500 for Team CFW in their travels to the Mid-Atlantic Regional next weekend. Thank who to everyone who came and also those who helped with the setup.


cookout COOKOUT
Front Squat – 3RM


Front Squat 185/115

CFW Supplemental
Sled Drag 40m x 10 (+90,+50)
rest 30sec b/w attempts

Wilmington Weightlifting Club

Snatch from Ballistic Blocks: Work up to a heavy double
Snatch balance: Work up to a heavy triple
4 rounds…
400m sprint
Rest the time it takes you to run