Upcoming Events:

From 5pm-6pm Dr. Rhett King DC will hold an ART/ Soft Tissue Modality Workshop here at CFW. Dr. King will be available for 1-0n-1 consultations. You can read more about Dr. King and his practice here  http://www.kingchiro.net/ and his meetup group Wilmington Health Nuts here http://www.wilmingtonhealthnuts.com/

Saturday 10/1:
Come join Jared Olson of Next Level Training Systems for a seminar on the BioSignature Technique.  BioSig analyzes hormone imbalances and food sensitivities to enable you to change your dietary habits and maximize weight loss and fitness performance.  The Seminar will run from 10 am til 3:30 pm with a break for lunch.  The cost is $100 and limited to 20 people, so click here to sign up now!  Click under “Group BioSignature Seminar”.

Saturday 10/8:
Get “Fired” up for Pantano for Congress at the “Invasion of the Pirates Flotilla” and fireworks display. 7:30- 9:30 in the riverside garden of Mike McCarley 510 Surrey Street Wilmington, NC. $25 per person. RSVP: nbenford1@gmail.com

Saturday 10/29:
Crossfit Charlotte will be hosting  “Battle on the Border,” an event open only to athletes in NC/SC (Active Military stationed in NC/SC included). Registration is open until Oct. 22nd and limited to the first 100 registrants. Go to http://www.crossfitcharlotte.com/battle-on-the-border-2011

Fight Gone Bad Video

Congratulations to John Z (6th Place RX’ed Men’s) and to Felice and Melissa (1st Place Women’s Team) who represented CFW at Integrity’s Revenge held in Charleston, SC this past weekend.

John Z. at Integrity's Revenge


(Clean Shrug Pull + Clean High Pull + Power Clean) x 6*
*work up to no more than 135/95 working on perfect form

5 rounds for time. . . 
20 Pull-ups
15 Kb Swings(24/16)
10 GHD Back Ext

9 thoughts on “Clean Skill Work

  1. Tanner says:

    Good work 6 am crew! The clean form is really improving. Shout out to all of you who finished the workout without scaling pull ups, 100 is a lot!

  2. Clair says:

    Hey guys/gals,I was plundering through some of Kaidens belongings yesterday and came across a couple of his old Halloween costumes I will leave them in the lobby at the box,first come first serve,Enjoy!

  3. josh says:

    Great job to everyone on the Deadlift Maxes yesterday! We have had 29 guys hit 375lbs+ (top lift is Thomas at 505lb) and 20 ladies lift 185lbs+ (top lift is Sara! at 315lbs)

Comments are closed.