At the Beach…


OHS  5 – 5 – 5 – 5 – 5

Tabata these two…
Dumbbell thruster (35lbs-M, 25lbs-F)
Dumbbell sumo deadlift highpull (35lbs-M, 25lbs-F)
10 rounds of 20 seconds work, followed by 10 seconds rest (5 minutes total time).  Alternate the exercises each round.

Olympic Lifting Seminar for CrossFitters
On Sunday, July 26 CrossFit Wilmington is hosting an Olympic Lifting Seminar with Coach Chris Wilkes of Wilkes Weightlifting / CrossFit Chesapeake.
This seminar is for CrossFitters, i.e., it is more affordable than Coaching Seminars.
For more info and to register, go to
CrossFit Wilmington Olympic Weightlifting Program
CFW is offering an Oly Lifting Program aside from our CrossFit Program.
Each day participants will do Olympic Lifting with focus on form and technique.  Training Days are Monday – Wednesday, Thursday off, Friday – Saturday, and Sunday off.  There will be a three hour Introductory Course on Saturday, July 18th, 1pm – 4pm.  And a 1 hour class each Tuesday at 7pm and Saturday at 2pm.  Participants are expected to attend the classes each week. 
This program will improve your form and technique in not only the Oly lifts, but also your squat, press, and deadlift.  In four weeks you will return to the CF program, stronger, faster, more coordinated, and ready to set new PRs in all things CrossFit!  The cost is $100 per athlete if already a CFW member, and $140 for nonmembers.  There’s an enrollement cap at 20 persons for this month’s program.  If you’re ready to take it up a notch, do this program!  There’s a sign up sheet in the office.
Catalyst Athletics Olympic Lifting Seminar
September 5-6
For more info and registration, go to:


0 thoughts on “Posted: 7/10/2009

  1. No GOOD says:

    Good Morning CF Family!!!! Friday great wod this morning, not a lot involved but real challenging! Taylor and I watched the link of CF Games Round 2 last night, HUGE SUCK factor, I am sure that will be in our future when they return, ha!If you have not seen it check it out. Have a great day and weekend!

  2. Sensei says:

    Yeah, Just finished watching the 57 min long video of Dave Castro running the first 7.1 klik "run"/event. it's gonna be a great way of seperating the men from the boys. You are gonna kill it Dawn! 4.4 miles of hills and poisen oak = FUN!

  3. drew says:

    Anyone running in the Trispan 10k/5k tomorrow? I'm pondering waking up and going to do it, well the 5k that is.

  4. ilario says:

    WHHOOOOOOOEEE!! GAMES LOOK SO COOL!!! Dawn, just remember to A) enjoy yourself and B) stay on top of your nutriton/hydration. I'm not a fluid belt guy, but if there aren't any water stations, you might want to think about it…The sun will be hot, and those steep hills will mean you are on the course for 40-50 mins. Also, a good time to invest in trail shoes, and gloves. Even just light batter gloves will protect your hands from falls, poison oak, and thorns as you will likely be on all fours (and bootay!) at various points in the run.

  5. DC says:

    Wanna say a great job to everyone today.. and let everyone know Amy A- did 155lbs for 5.. Guys where you at.. Its a gut check…

  6. t. says:

    We just left the Games site. Dawn registered and we chatted with a bunch of folks. Clint is head of security, so we have a "guy" on the inside. There are more fit, badass looking people here than I've ever seen in one place. We watched the affiliate cup teams doing overhead squat max. Um, they were making a big deal out of guys hitting 225lbs! I found that a little funny.

  7. colleen says:

    Thanks for the updates t. I wish Dawn the best. . .take some pics of "these badass looking people," 🙂 have fun!!