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Clean Skills – Day 3 “The Transition” & how to Zone (kind of) 12


       The Paleo Diet is not a weight loss diet, neccessarily.  People lose fat when they first start simply because they’ve (if done correctly) reduced their caloric intake by changing the foods they’re eating.  You can get fat and still be strict Paleo.  If you’re eating a couple of bananas, […]

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Clean Skills – Day 2 7


“Go 100% Paleo and you will see [the fat] MELT off. TIGHTEN up!…  doing 85% Paleo is like coming into the gym everyday and only doing 85% of the WOD…you would never do that would you?”  -Abby, CFW Primary Instructor                                            JJ, t., and No Good at the Range CrossFit Class Skill: […]

Want More?  Nick lifts on Saturday evening.  He and the some of the boys have been following a strength and power weightlifting program and it's showing.  They're hitting new PRs and getting strong, fast.

Clean Skills – Day 1 14


Check out the “Not Normal” fat loss contest in the slider above.  The winner gets 4 months Unlimited Classes at CFW. CrossFit Class Skill Muscle Clean (from the hang) WOD: Front Squat  4 – 4 – 4 – 4 – 4 For time… 30 – 20 – 10 reps for […]

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The CFW “Not NORMAL” Contest… give yourself abs for Christmas!! 8


Last week at CFW… httpv://www.youtube.com/watch?v=F3izjhZb0C8         A few weeks ago someone asked me “Why aren’t triathletes more ripped?”.  He said, “it’s the end of the tri season, shouldn’t they be more lean at the end of the season than when it started?”.          My answer was most of their diets suck and tri-guys eat like […]


CFW a Carolina Fitness Challenge Sponsor 10


CrossFit Wilmington sponsors the Carolina Fitness Challenge. CFW is donating one of our push sleds to be given as a prize to the affiliate with the most top 10, male/female combined, finishers at the Challenge.   Carolina CrossFit Challenge Competitors…  this Monday, November 1st, at 7:30pm we’re getting together to discuss […]

Chrarisse shoulders back

Snatch 5

        The Basics: The set up for the Snatch and Clean & Jerk makes or breaks the lift.  In the pics above, Charisse is set up in the hang for the Clean.  Her body position (shoulders and chest still over the barbell and hips are back, not dipped down), […]

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Snatch Skills – Day 4 10


       CrossFit Class Skill – Hang Power Snatch / Hang Snatch KB or DB Turkish Get Up – Work up to heavy single (each side) KB Windmills – 5 (ea. side) x 3 Hang Power and Hang Snatch Vid Demo: httpv://www.youtube.com/watch?v=alD14957NNc

Julie G. at the finish.

Snatch Skill – Day 3 9


6:30am Track Workout today at UNCW track.  Olympic Weightlifting Tomorrow night at 6pm KickBoxing Class is canceled this week. Yoga tommorrow night at 8pm  The Barbarian Challenge  Click “more” to see photos of the crew at the race and post race. CrossFit Class Skill:  Snatch High Pull WOD: 5 rounds for […]

This is Christmas A.  Some of you have met her before.  She usually comes in on Saturday with some of the Forgeds Fitness crew.  Christmas is opening CrossFit Raleigh in downtown Raleigh on December 11th.  A big congratulations to her.

Snatch Skills – Day 2 6


  Nutrition Class Tonight at 6:30pm Paleo/Primal Basics with Modified Zone Diet parameters Post Workout Nutrition. What to eat, how much of it, and when to eat it.  $30.00 Wednesday AM Track Workout   Tomorrow morning at 6:30am.  UNCW Track – Interval Training Need a change of pace?  Interval training at […]