CrossFit Wilmington
Forging Elite Fitness | July 31, 2010
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Upcoming Events:
 Fight Gone Bad 5 Saturday September 25Join CFW and the crew's from Crossfit Engage, Crossfit Ocean Isle and Crossfit Tower on Saturday September 25th as we continue our annual tradition of participating in the Fight Gone Bad Fundraiser. This year the fundraiser opens its arms to benefit three charities: Wounded Warrior Project, LIVESTRONG and the CrossFit Foundation.
Register here: www.fgb5.org
CrossFit Endurance Certification Sept 25-26
 Spend two full days with the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. The CrossFit Endurance Certification is an introduction to CrossFit Endurance and other factors which impact performance. During the certification attendees will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. Attendees will learn proper run mechanics. This will include video taping and drills. Attendees will learn more about CrossFit Endurance training & programming, nutrition, recovery, injury prevention & care. This certification will be presented by members of the CrossFit Endurance staff. Please wear clothing you can work out in, running shoes, and bring a wrist watch with a stop watch function. The endurance community is largely overtraining and this is an indispensable tool at learning how to effectively train someone and keep them healthy and ready for their next race. Register here: www.regonline.com/EndWilmingtonNCSept2010
Power Lifting Seminar w/ Will Kuenzel Saturday July 31
This seminar Will, is going to go in depth on strength programming and its' benefits for different types of athletes. This seminar will focus on using the strength training techniques to improve athletic performance, no matter its' threshold. The seminar will run from 9am-4pm with a one hour lunch break. Dont' miss this one!
Cost - $80
Dr. Eric Mrgraw and Josh are working together to improve Josh's performance. Applying Active Care Technique (ACT) and Chiropractive Therapy, Dr. McGraw intends to improve Josh's overall performance, specifically his strength, by increasing Josh's mobility and flexibility.
Follow Josh's success on Dr. McGraw's Blog:
Kickboxing Conditioning
 Tuesdays at 10am
Cost is free to Unlimited Class Members
$25 a month or $10 per class for open gym members
 In our relentless effort to insure CFW offers the highest quality, all encompassing fitness available in Wilmington, we have teamed up with Spin City, Indoor Cycling Studio, to bring high intensity, indoor cycling under our roof. Spin City is set to open for classes on July 12th. To view the schedule, register for classes, and more information, go to
Wilkes Weightlifting Seminar
Sunday September 5, 2010
Come join Coach Wilkes and his sons as they teach their own technique driven style of Olympic lifting. In their seminar they teach aspects of the Snatch and Clean & Jerk to athletes at any level. They also address incorporating the lifts into your CrossFit training, as well as training solely for the Olympic Lifts through assistance lifts and programming.
Register at: http://web.crossfitchesapeake.com/
click on Olympic lifting seminars
Cost for this seminar is $140.00
Crossfit Wilmington Kids Kamp August 9th-13th
Ages 6-12
We are now taking registration for Kids Kamp. Throughout this week we will focus on the Fundamentals of Crossfit, proper nutrition, and special areas of fitness including Yoga, Gymnastics, Cardio Kickboxing, Spin and Ju-Jitsu. We will also focus on leadership and team building games and activities.
Camp will run each day from 9am to 1pm
Cost- $100 per camper ($50 additional siblings)
Posted:
7/31/2010
Saturday
The WOD today will be outside due to the Will K. Powerlifting Seminar.
 Mike loving the sumo deadlift.
Crossfit
2 rounds for time of...
25m Tire flip
25 Tire Jump in/out
25m Tire flip
50 Sledge Hammer Swings (25R/25L)
50 Overhead Lunges w/ Sledge Hammer
100m Sprint
Posted:
7/30/2010
MONDAY 8/2/10 @ 7:30pm Yoga/Pilates class with Meagan. Free to Unlimited Class members and 10$ for Open Gym members.
Our next Olympic Lifting course will start next week August 7th. Classes will meet twice a week, Saturday at 11:00 and Wednesdays at 6:30.
.jpg) Spin City invited all CFW members to try out 30 minutes of what they do...
 Glad the lights were out....Spin humbled the beasts.
Crossfit
Sumo Deadlift
20-5-10-20-5-10
5 rounds for time of...
5 C2B Pullups
10 Over the Box Jumps (20 all)
15 Wallball (20/16)
20 Double Unders
Posted:
7/29/2010
Thursday
.jpg) 30 min "Crossfit Spin" then... Tabata Holds
Spin Room
For ALL Unlimited Classes and Open Gym Members
Classes start promptly at:
6am 9am 11am 4pm 6pm*(5:45 class) 7pm
* Bring a towel and water
* These are the only Spin times today, if you come at a different time
then...
Tabata Holds (8 rounds each of 20 seconds work/ 10 seconds rest)
Handstand (top)
GHD Situp (parallel)
GHD Back Ext (parallel)
Squat (just below parallel)
Posted:
7/28/2010
Wednesday
Beach workout this afternoon at 615 at Tower 11 / Oceanic Pier
 It's not rope climbing without knee socks...
Josh Lee always takes it a bit further!
 Welcome Tashana!
Tashana is one of our newest clients. In true CFW style she tackeled
her 1st rope climb and then did 8 MORE!!!!!
Crossfit
High Pull 3-3-3-3-3
For time...
21-15-9
Box Jumps (24/20)
HSPU
Posted:
7/27/2010
Tuesday
 Joe does last week's 30 tire flips jump in/out with the 520lb tire.
WOD #1
Complete 3 rounds in 6 minutes of...
5 Burpee's (jump over PVC)
3 Rope Climbs (17'/ 15')
* Rest 1 Minute (record time if finished or total number of reps completed)
WOD #2
Complete 3 rounds in 6 minutes of...
30 Toes to Bar
21 Ground to Overhead (95/65)
* Rest 1 Minute (record time if finished or total number of reps completed)
WOD #3
Complete 3 rounds in 6 minutes of...
30 Pushups (hands off ground at bottom)
40 Kb swings (16/12)
* (record time if finished or total number of reps completed)
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Last updated on July 31, 2010