2014 Games Training Starts Monday

It’s great to have had a team and two individuals at the 2013 Games but the clock just started ticking for 2014 Games.  This year CFW plans on taking two strong teams to the Mid-Atlantic regionals.  If you are one of the many who have expressed your intent to train for our team or as a master or individual, you start training Monday.
Beginning this Monday, CFW will have a program just for those who want to compete.  Any open gym member or class member who has been with us for more than 6 months is welcome to participate.  Class members with less than 6 months will be considered on a case by case basis.

Jake H. pushing it during the final stretch in yesterday's smoker.
Jake H. pushing it during the final stretch in yesterday’s smoker.

DB Bench Press 5s x 7-8r (2,1,X,0)
Rest 2min b/w sets


3 rounds (15 min total) of as many reps as possible of…
1 minute shoulder to overhead (no racks – 115lbs-M / 75lbs-F)
1 minute pull ups
1 minute deadlift (115lbs-M / 75lbs-F)
1 minute dips
1 minute rest

Wilmington Weightlifting Club

Team training 5:30 PM
Power Clean – 75% x 3 x 3, 80% x 3 x 2
Power Jerk – 65% x 3 x 3, 70% x 3 x 2
Overhead Squat – 75% x 3 x 5
5 rds…
10 GHD Sit-ups
10 Push Press 95/65
10 Walking lunges with plate above head 45/35

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