We’re excited to announce a new addition to our weekly schedule! Starting this Wednesday, November 12th at 6pm, CFW will be adding CFW’s Kickboxing WOD led by Christine Sawyer.

Christine is an experienced kickboxing instructor with her origins as a ballerina. In high school her dance instructor had her start taking boxing lessons to become a better athlete. Fighting soon took the front stage for her as she went on to learned kickboxing and Muay Thai. In 2013 she started teaching group kickboxing classes for fitness and continues to coach aspiring fighters.

This fun new class will combine aspects of a kickboxing workout with the intensity of the workouts you’ve come to love from CFW. There’s no need to worry about bruises or broken faces either. We’re bringing punching bags for everyone to use. These classes are free and you do not have to be a CFW member to attend.


Dave C. performing a front rack walking lunge on Thursday morning.
Dave C. performing a front rack walking lunge on Thursday morning.



Split Jerk – Work up to a heavy single


For time:
20 Power Clean 165/105
30 Kettlebell Swings 24/20
30 Strict Chin-Ups
40 Box Jumps 24/20
40 Pull-ups

Wilmington Weightlifting Club

Power Snatch & Overhead Squat: 60% x 3+3, (70% x 3+3)3
Power Clean & Power Jerk: 60% x 3+3, (70% x 3+3)3
Clean Extension: (85% x 3)4
Good Morning: 5 reps x 4 sets