Our next Olympic Lifting Course starts next Saturday, 12 June
The course is 4 weeks of Olympic Weightlifting Focused Training
We’re offering an AM and a PM class this time. 
The AM class will meet Tuesday monrings at 6am and the PM class will meet on Tuesday evenings at 6pm.  Both classes train together on Saturdays at 10am
Cost is $150
Any level athlete is welcome, beginners are appreciated, and anyone will benefit greatly from enrollment
The signup sheets are on the front desk
The 2010 CrossFit Dirty South Regionals 
Team CFW celebrates their completion of the 3rd and final workout of the weekend
Alone and Unafraid…
Tm CFW completed the last set of 200m Farmer Carries and Sprints
before the other teams left the pad and secured a 1st place on the finale
Rest after the Games?  Not our crew…
Zach gets sets of Heavy Back Squats
We’ll see you in you Cali.
Front Squat  3 – 3 – 3 – 3
Handstand Push Ups  (on 45lbs bumper plates) 5 – 5 – 5 – 5
*On both lifts, the concentric is aggressive and fast (1-2 sec).  The eccentric (negative) will be slow and controlled (4 secs). 
2 rounds for time of…
50 double unders
25 GHD Sit Ups


0 thoughts on “Posted: 6/1/2010

  1. Clair says:

    Hey my CFW Peeps, Dawn and Myself are gonna try to kayak Sat afternoon if anyone would like to join… the more the merrier! also if you have any info on where to rent or loan two crafts please pass on facts, and too if youve any suggestions on where to go we'd greatly appreciate it!!

  2. Justin M says:

    Hey homies. Great seeing everybody again this weekend. Congrats on taking home 2nd out of 43(?) affiliate teams (and, really, first place with a reasonable scoring system). Your crew did a great job. And awesome job in the individuals, Caleb. Cam/Julie/Melissa/Jessy — thanks so much. You guys all stepped in last minute and did awesome. Sorry for any drama with dropouts and all that. Cam, thanks for not letting us DNF on the burpees and for sticking with all 4 event. I know how bad that sucked. Melissa, thanks for carrying my Kettlebell and making everything look so easy. You were already one of the best girls out there with just a couple months experience. Julie G, great to meet you! If I'm not mistaken, you PR'd on C&J, went rep for rep with me as we knocked out 58 pull-ups, crushed the burpees, did the majority of the work on the tire flip, and then on the last event, DEADLIFTED THE GUYS BAR 5 times! (and it would have beeen 10 but I felt so ridiculous that I forced you off!). WOW. And if Jessy reads this, thanks so much for stepping in, learning to jerk in 5 minutes, setting a PR, and then doing great on the row. I had a lot of fun this weekend. I'll be down in Wilmington sometime this month. See you guys then.

  3. Jessy Roy says:

    I wanted to thank Crossfit Wilmington for their support this weekend especially Tony and Josh for working on my clean & jerk and rowing on the day they first met me! They helped me so much. What a great group of people you guys are. I am definitively going to consider taking my CrossFit workouts to the next level and see how far I can push myself. Good luck to the Affiliate team at Nationals and hope to see CF Wilmington peeps again in the near future!

  4. Ezekiel says:

    Congratulations on winning 2nd place – you guys did awesome and are an inspiration to others.

    Goodluck in Cali.

  5. Heidi Higgins says:

    Congratulations to everyone who competed over the weekend. Your crew was truly inspirational and really pushed it hard. Thank you so much for cheering us on and giving us advice with the different movements. It was unexpected but completely appreciated. I'm positive you'll take top honors in California. Good luck to all of you!

  6. Scuba Steve says:

    I'm trying to find a road bike I can use to train for the month of June and then in a Sprint Tri at the end of the month. Please let me know if you either have one or know where I might be able borrow one. I'm not really looking to buy one yet, I want to see if I enjoy this sort of training first and if so buy one. Thanks for your help.

  7. gabriel kurczyn says:

    I already congradulated you guys in Fl, but im doing it again great job on crushing the games and representing wilmington the way you did. i know you guys will do great in Cali; bring another banner back to Wilmington guys.