Wilkes’ Weightlifting Olympic Lifting Seminar
Sign up, sign up!
November 1st
Spend a day with Coach Chris Wilkes and sons practicing and learning the Snatch and Clean & Jerk.
For more info and registration, go to:


Dawn instructs Harold, one of our newest members, on the overhead squat.
Welcome to CFW Harold!


Crossfit WOD:

As many reps as possible in 20 minutes of:
Deadlift (m-185/ f-135)
* A repetition is performed by doing a deadlift and then dropping down into and performing a pushup (chest to the bar) while still holding onto the bar
1 rep = 1 deadlift + 1 pushup
3 position Snatch (floor, knee, midthigh) 75% x 1 x 3
Hang Clean & Jerk – 75% x 2 x 2
5 minutes of CF WOD


0 thoughts on “Posted: 10/23/2009

  1. Brad says:

    45lb thrusters. Should help with FGB. We'll start once we have 20 people signed up. On Sundays and other days folks can't make it into the gym, sub with something close to 45 lbs( its tough getting caught up after missing a day or two).

  2. dan says:

    Brad– awesome. 100 days of burbees is no joke. I tried it last year and quit about day 60-62. missed days are so hard to make up. Way to stick with it. nice work!!!!

  3. No GOOD says:

    GOOD MORNING CFW!!! I am up in RDU just got done doing a Navy Marine Corps "Holiday Routine" WOD With My boy Jake and two of his partners, Josh and Kyle. All three are NROTC instructors at NC State. Our WOD was a deck of cards three movments. 1st Pull Ups, 2d Burpees, 3d I got to pick so we did K2E (Knees to Elbows). Our totals 138 Pull Ups, 126 Burpees, 154 K2E. Great wod. I may also have recruited 2 more for the Wilkes Class we will see. But this leads me to the next challenge I want to throw out there to my CFW Family. This challenge is inspired by the NC State NROTC staff. 1000 Pull Ups in 6 hours! Before you say I CAN'T know that Ensign Jones did 1691 in 6 hours (137 sets of 10 before he did his 1st set of 9). Sounds like a Sat WOD. Yes he did C2B (Chest to Bar). Also WILL insane! I cant not wait for you to get underway towards your future. Also Will give me a call 910 508 8989 I may have another POC for you to get you sorted out. Have a great day all and I will see you tomorrow!!!

  4. Sensei says:

    Darren!! Right on with the 200 WB brother! I hit a 168 on today's looking forward to Zach and Daniels numbers!

  5. DC says:

    Brad.. your just getting finished.. wow. way to stick it out.. So how is everyone doing? So after a rough week of legs out here (some wods this WK) 3000m row for time 200 wallballs for time and so on.. I thought i was going to take the day off but then I heard so people back home in my head saying get up DC and go to the gym.. So I did and did todays WOD 85 reps.. for those of you who have done 200 walls balls for time you have a idea of how my legs are feeling to then do todays.. sucked.. I was shooting for 90 but didn’t get it.. what are you guys back home hitting.. not bad though for my rest day.. lol Looking forward to coming back and getting some.. I haven’t really pushed my guys out here like I do you guys.. So I’m missing it.. and got alot built up.. haha.. hope you guys are ready..

  6. DC says:

    Ok so after talking to Sensei.. I gotta explain my low sad number cause I’m stronger than that..and you GUYS ARE KILLINg it.. my 200 wallballs was yesterday and done in 4:35 So my legs are smoked.. but after hearing what you guys are doing I’m going to have to go back and get this again… DAMN

  7. taylor says:

    Darren, the only reason you are not pushing your peeps out there, like you do us, is because you are stuck out there with them and you know they'd smother you in your sleep. We miss you D, can't wait till you get back here. Also, whats with Marines and their love of acronyms ?! POD, ROTC, SDHP, K2E, ASRAP, WTF. LOL

  8. DC says:

    Taylor.. your to funny.. but trust and believe they are ready to kill me..If they saw how I'm with you guys they would be shocked.. It's funny to me cause others who watch us and think I'm a mean monster and I just think how I'm not really pushing them like I do back home and giggle..and dont you worry I'm coming..