Category Archives: Uncategorized

Saturday:

Open gym 9-12 am

Weightlifting @ 10 am

 

Sunday:

Endurance @ 10 am

Open gym 10-12

 

Friday’s WOD:

OTM 10 minutes:

2 Deadlifts @ 75%

*Keep the weight light, and focus on perfect and powerful movement.

 

then

 

5 RFT:

20 Wall balls

50 Double unders

 

Weightlifting:

-Work both lifts up to 65%

WOD:

Bench press

5×3@80-85% (no pause)

 

For time:

Run 1 mile

50 thrusters 95/65

40 pull ups

30 box jumps

20 toes to bar

10 burpees

 

 

 

Weightlifting:

Snatch

3 waves:

-heavy single

90%x1

95%x1

 

Clean and jerk

3 waves:

-heavy single

90%x1

95%x1

 

Snatch pull

5×2@105%

Thanks to all who participated in the Polar Plunge 5k benefiting New Hanover County Special Olympics!

 

WOD:

Back squat

5×4@90% of 4 RM from last week

 

Weighted pull up

5×4

 

then

 

5 RFT:

30 KB swings

Run 400 m

 

Weightlifting:

Power snatch + OH squat

4x (2+2)@75%

 

Back squat

5×3@90% of 3 RM

 

Push press

-Build to heavy triple

 

RDL

4×5@85% of clean

 

Katie, and the rest of Thursday night’s weightlifting class, throwing around some clean and jerks.

Saturday:

Closed;  Come out to Kure Beach Pier for the 2017 Polar Plunge, benefiting New Hanover County Special Olympics!  5k starts at 1:30.

Sunday:

Open gym 10-12

 

Friday’s WOD:

Deadlift

-Build to a heavy set of 4

*No touch and go reps.

 

then

 

4 RFT:

30 Wall balls

15 Toes to bar

 

Weightlifting:

Max out @ 5:30!

 

 

 

Open gym:

6-10 am

2-8 pm

 

Weightlifting Class at 5:30

NO STRONGMAN TONIGHT!

 

*Gym will be closed this Saturday – head over to the Kure Beach Pier for the Polar Plunge and support our Special Olympics Athletes! Event starts at 11:00!

 

Lindsay, working on her jerk technique in Thursday’s weightlifting class.

Saturday:

Open gym 9-12

WOD @ 10 am

Weightlifting @ 10 am

 

Sunday:

Open gym 10-12

 

Friday’s WOD:

OTM 12 minutes:

2 deadlifts @ 75% of 6 RM from last week

*Keep the weight light, but work on setting up with as much tension as possible and moving the bar quickly.

 

then

20 minute AMRAP:

5 handstand push ups (scale with strict press)

10 ab wheel roll outs (scale with hollow rocks)

15 kb swings