Due to today’s weather, the beach WOD will be cancelled.
Kyle on the zig zag agility course.
Agility is the combination of cooridnation, power, balance, acceleration, decelleration, and strength.
For time…
400m Wallball run (20/16)
50 Pushups
100 Squats
60 kb Swings (24/16)
200m shuttle run
10 Muscle ups (sub 4 pullups/6 Pushups per MU)
30 Deadlift (185/115)
1000m Row


0 thoughts on “Posted: 7/14/2010

  1. No GOOD says:

    Good Morning CFW family! I am not sure when you are all heading out to CALI. But I want to wish you all good luck! I am proud to be a part of CFW and honnored to have trained with all of you. Your time and dedication to the team the gym yourselfs and your familes has paid off. I wish I could be there to support my family as you go forth to concur and leave the mark of CFW! Remember you can always do ONE MORE, if you leave nothing then you've gained EVERYTHING!!!!

  2. Sensei says:

    “The self-confidence of the warrior is not the self-confidence of the average man. The average man seeks certainty in the eyes of the onlooker and calls that self-confidence. The warrior seeks impeccability in his own eyes and calls that humbleness. The average man is hooked to his fellow men, while the warrior is hooked only to infinity.” CARLOS CASTENEDA

  3. t. says:

    So yesterday's fun on the comments page got me thinking. I tell everyone at CFW that my door is always open I not only appreciate feedback and critique, I want it. My staff and I get together very often and review what we do well and not so well. We then develop ways to improve both. I also ask you guys what I can do. But that isn't always going to get us the hard critique. So in the next few days look for a comment card and survey on the front desk or be handed to you by one of the crew. You can fill it out anonymously or put your name on it. Either way I want to make it easier for any of you to give us suggestions on what we can do better. We'll have you place the in the mailbox Adam painted for us, finally giving his badass art a righteous purpose. Thank you all for your nice words yesterday, but I'll thank you more for your construct critiques that will help us make CFW better than it's already awesome self!

  4. No GOOD says:

    Ok so I can see I need to get back on here everyday like I use to. I just read T's post and went back and read all of yesterdays comments…I thought we had gotten over the not leave our name posts at the old box…INTEGRITY…something CFW is made of…I can not say anything that was not already said yesterday other than I challenge "…" to stand up , you seem to know everyone so well so you must be some what of a regular, but seriously stand up and identify yourself, stand by your words… You have offend so many that truly care…It may be a joke to you but nto to the Family members of CFW…I truly doubt you will but the floor is yours… Funny thing is you wont identify yourself because you want to continue to train at CFW and lack the INTEGIRTY to stand by your words….

  5. DC says:

    Man I seem to be missing alot.. But I must say this, T when we 1st talked about you opening the gym you said you wanted to offer something that Wilmington DIDN'T have, offer a little bit of everything for everyone.. I think it's safe to say you have done just that. Day in and Day out the staff at CFW pours it out for any and everyone. Whether it be someone to talk to or someone to watch you do a lift or help with form. We stay long after our hrs of being closed if asked. Can anyone tell me of a place in Wilmington that does half that??? Or know their clients as well as "WE" DO.. don't think so.. and for the fool who wants to remain in the back stoneages.. thank you for once again showing the staff at CFW why we do it.. cause only 3 trainers even had to speak up.. most of the talking was done by our memember our FAMILY!! so THANK You.. To the team going to the games best of luck and do what you do best.. and I look forward to see everyone real soon..