Beach Workout this afternoon! We’re meeting at lifeguard tower #11 (next to The Oceanic Pier) on Wrightsville Beach for a beach workout at 6pm. Glenn McCarroll has invited us to join his workout and asked us to bring tires and kettlebells to add to the fun. Meet at CFW at 5:15 to carpool, or park across the street from The Oceanic.
Don’t fear the swims. They are short and if you aren’t comfy with them at all, like everything else we do, there’s a substitute. Running replaces the swim. Come out and enjoy a great workout. Oh, not to call anyone out… but bringing a surfboard and watching doens’t count!
Les deadlift – 355lbs for 3 reps
WOD: 4 rounds for time…
20 push ups
50 flutter kicks
30 walking lunges
800 meter run
500 meter row
30 air squats
100 meter sprint
run 400 meters
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
For more info and registration, go to: