Nutrition Class tonight at 6:30pmWeightloss on the Paleo/Modified Zone Diet

CFW Nutrition Seminar goes on the road…
This Thursday at 5:30pm, CFW will present our Paleo Nutrition at East Coast CrossFit in Southern Pines, NC


CrossFit Wilmington Endurance
CFW is known for our strength biased WODs (i.e., our girls using heavier weight than you) and Olympic Lifting, but our endurance athletes represent us well at  distance events.  Last weekend Jana completed the IRONMAN Miami 70.3 in 6.26.  This past weekend Ryan, Andrew, Dr. Eric McGraw and Felice all completed the Battleship Half Marathon in 1.46,
2.02, 1.53 and 2.49.  Liz ran the Battleship 5k and and placed 3rd 2nd in her age group.  Congrats guys!

CrossFit
One Snatch (starting at 95lbs/45lbs) every minute on the minute adding 5lbs each minute until a failed lift.
Wait one minute and attempt the weight again.  Two misses on one weight and you’re done.  Post weight.

For time…
50 GHD Sit Ups
25 Toes to Bar
25 Knees to Elbows


Last week at CFW…

httpv://www.youtube.com/watch?v=b-J9IZCBpa4

10 thoughts on “Endurance… we do that well too.

  1. Abs says:

    Pour Felise. eyem goyn to spel evrythin rong sew the S en yer naem es rite. yer frend Abie

    I don’t care who you are…thats funny 🙂

  2. Felice says:

    hahahahaha Abs, i literally cannot stop laughing right now! the funny thing is that Tony even mentioned that he spells my name wrong haha…its ok T, you can spell it with an S, it doesnt hurt my feelings lol.

  3. Anonymous says:

    Thanks for the cheers y”all 🙂 …ya got me Tony.. you know I’m the one girl scared to write her time on the board…now it’s on the website! …but I’m getting better-and feel more comfortable with my Crossfit family and will soon conquer my fear! Crossfit definitely helped me in my training… hands down!

    Congrats Felice, Andrew, Dr. McGraw & Ryan (who was rockin his Pantano tshirt!) you guys looked strong and represented Crossfit as a force!! You ran a half-marathon!! Not many people can say that.. kudos to you!!

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