Monday

This Wednesday night at 7pm, Active Care Chiropractic will host
CFW’s nutrition class.   
Active Care Chiropractic
5814 Oleander Drive
Wilmington, NC  28403

On Saturday, 1 May, Gillian Mounsey, successful CrossFit trainer and athlete
will be at CFW to present her Gymnastics Workshop.  Attendees will spend a day learning techniques to master bodyweight movements on the floor, paralettes, and rings.
For more info and registration go to: http://www.gillianmounsey.com/workshop.htm
 
Introducing…
the latest additions to CFW’s cadre of instructors.
Crossfit Wilmington - Workout Of the Day picture Bryan H.
Crossfit Wilmington - Workout Of the Day picture Rachel F.
Crossfit Wilmington - Workout Of the Day picture John Z.
 
As our member numbers grow, so will our staff. 
Introducing new trainers and their varied backgrounds to CFW keeps the instruction and energy fresh and the tempo upbeat in our classes.  A proper instructor to student ratio is crucial to the quality of instruction in a CrossFit facility.  At any given time we may have as many as 4 instructors present insuring the highest level of instruction is given to each class participant.  We also have instructor training sessions where our more experienced instructors mentor our newest staff members on training techniques and nutrition and topics such as professionalism and interaction with clients.  Our instructors attend seminars and courses, both Crossfit and sport specific, in order to bring our clients the quality instruction expected from CrossFit Wilmington. -t.
 
CrossFit
As many rounds as possible in 20 minutes of…
3 HSPU *
6 deadlift (255lbs / 145lbs) **
9 thrusters (95lbs / 65lbs)
*scale: Head to ground – Head to pus pad – w/ blue band – w/ green band.
**each deadlift must be regripped each rep.    
 
Weightlifting
snatch: [(75% x 2) + (85% x 2) + (75% x 2)] x 3
jerk: (80%) x 1 x 5
clean: (80%) x 1 x 5
8 minutes of CrossFit WOD 
 
Endurance
 

4 thoughts on “Posted: 3/22/2010

  1. Tracy says:

    We love having new additions to the CFW family! Thanks for the push am crew! That was quite a workout! Woohoo!! Have a great day!

  2. maria says:

    Great to have you guys on staff! John and Bryan…I've already learned a lot from you guys just working out with you (rachel I havn't had a chance to work with you yet).

  3. ilario says:

    Tony, you are building an impressive team. Thank you for bringing us the best and brightest. Get Some!

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