Do you want to improve your performance and increase strength?
Gains happen while you rest, NOT WHEN YOU ARE TRAINING.  There are things you can you do to improve and speed your recovery.  By some odd chance we provide a few of those things.  Take Wednesdays to conduct CORTISOL REDUCING recovery activity like Yoga, sit in the sauna, and do self massage.  Your Thursday and Friday workouts will be better because you are healed and fresh from a full day of optimized recovery.
Take two or three days off each week.  Two days of training followed by one day of rest is about as good as you can get.  Many folks attempt to train Monday thru Friday at 100% each day and take the weekend off to spend time with the fam and kids.  The problem is, once you are old enough to have a family and kids, you typically are too old to sustain a 5 day on / 2 day off program.  Not you?  Are you always injured or have some nagging pain?  Do have fat around your waist?  Yeah… it does apply to you.  Take my advice and you will reap the rewards.  Ignore it and you will experience the repercussions soon enough.

Today’s Joro Yoga class schedule:

9:00 am
10:15 am
12:15 pm
6:30 pm

Class members…  You are welcome to come in during the open gym hours on Wednesday and work on technique.  Grab an instructor for tips and assistance on your trouble movements.


Jonathan – Snatch PR: 185lbs at 165lbs BW.  He’s been Oly lifting for only a few weeks.  

It is not a coincidence our athletes are known for some of the best weightlifting in the region.  CFW is the go to training facility for Olympic style Weightlifting in coastal North Carolina.  Coaches and trainers from gyms in Wilmington and all over the East Coast come to CFW / WSC for our weightlifting coaching and classes.  If your last competition performance was limited by your Oly coaching, you want to compete in a Weigthlifting match, or you simply want to improve your technique, sign up for our next Olympic Weightlifting Course.  It will begin in early November… we’ll post the details soon!

This is Jordan. She is the newest member of the CrossFit Wilmington staff. She is our new admin assistant. Expect to see her in the foyer in the evenings. She is available to answer questions, sign up new members, and process payments and purchases.


6 thoughts on “Improve Yourself Wednesday

  1. Meagan says:

    Hell yea Jonathan. I am jealous. One day I will be like you.

    Welcome aboard Jordan. We are glad to have you as part of the team 🙂

  2. t. says:

    Yeah… watch out for John. This youngan is learning fast.

    A big welcome to Jordan. Having a “go to” person up front will be a good addition to our project.

  3. Tanner says:

    Welcome to the team Jordan!

    Jon has been crushing some workouts lately . It’s good to have him here working out with and pushing some of our top competitors.

  4. Sara Clark says:

    Train your brain too!

    For anyone who is interested, Hoff organized a Book Exchange from 5:45 to 8:00pm at the gym tomorrow. If you want your book back, please just write your name and that you’d like it returned inside the front cover. There should be some good reads there, so if you are interested in sharing or getting in on some new material, please drop by!


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