Oly Course Starts Tomorrow

By Josh | In Today's Workout | on May 27, 2013



There will be one CrossFit Class this Saturday held at 10am at Clean Eatz. There will be no classes held at CFW.

Join us this Saturday at Clean Eatz for their grand opening celebration and an expo of health and fitness in Wilmington.  CFW will be there running a workout for attendees.  There’s a long list of other fitness minded companies that will be on hand for you to chat with and learn about.  Come get your workout in and then grab a bite to eat.


cbCrossFit Carolina Beach is hosting an affiliate gathering this Saturday, June 1st. There are 16 spots open for members of CFW to compete in a fun, local team competition. Sign-up is limited to 4 teams of 4 people. For more information, Click here. Please see Josh if you are interested in competing or have any questions.



Oly Course Starts Tomorrow

Our next Weightlifting course begins Wednesday, May 29th and completes on Wednesday, July 3rd.  The next Olympic Weightlifting course will be convenient for both morning and evening members.  Class times will be at 5:30am and 5:30pm on Wednesdays, and 9:30am on Saturdays.  If you want to drastically improve your lifting technique, add weight to your lifts, and make your CrossFit workouts more efficient sign up for the upcoming course.  It’s five weeks of dedicated lifting with classes twice per week and proven to improve your lifting and performance.  Walt N. is the primary instructor.  Tony, Meagan, and Cody will be assistant instructors.  Sign up sheets are in the lobby.

Cost is $150. Please see an instructor to pay for your spot in the course.

Want to take another Weightlifting class?  Repeat attendees’ cost is half price ($75). 





Complete “Murph” if you did not yesterday:

Partition the pull ups, push ups and air squats as needed. Start and finish with the 1 mile run

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

If you completed “Murph” yesterday, than Tabata these:
8 Rounds of 20 seconds work/10 seconds rest each

Wallball (20/14)
Rest 1min
Box Jumps (24/20)
Rest 1min
Alternating KB Snatches (24/16)

Wilmington Weightlifting Club

Power Snatch – heavy single
then… [90%x1, 95%x1, 100% x 1] x 3
Power Clean + Power Jerk – heavy single
then… [90%x1, 95%x1, 100% x 1] x 3
Snatch Balance – 70% x 3 x 4
5 rounds of:
7 pull ups
12 KB swings (24, 16)

One Comment to "Oly Course Starts Tomorrow"

  • DIllon Paulus says:

    May 27, 2013 at 9:07 pm -

    Lt. Murphy; it was my honor to give you my sweat for your blood. Thank you to all who have passed and thank you to all who have lived. This country is my home as well as yours. Honor it, keep it safe, and respect the individuals who work, serve, and exemplify the qualities that make this county what it is. Happy Memorial Day to the entire CFW community and happy Memorial Day to every man, woman, and child who have, will, and continue to allow me to eat BBQ and enjoy the sun on such an amazing day.