Hilltop Angus Farms
Hilltop Angus Farms will be making their final delivery until after Christmas to Wilmington on Sunday November 27th. They will have available beef and pastured pork. If there are any specialty cuts needed for the Holiday’s they will need to know ASAP. To place an order go to here

Situational Awareness and Threat Detection Course (SAT-C) Thursday, November 17th
The class outlines and illustrates techniques to keep you and your loved ones from becoming victims of violent attack.  Attendees will learn measures special operations military and law enforcement use to avoid dangerous situations and how to apply them while at home, traveling in your car, flying, staying in hotels, and even what to do in case of work place and school violence.  The reality is, the world can be a violent place.  There are ways to avoid being a victim, this class will teach you how.

Olympic Lifting Course November 16th-December 17th
CrossFit Wilmington is Coastal Carolina’s only USA Weightlifting gym and host to Wilmington Weightlifting Club.  Now home to 3rd place and 1st place National Champion lifters, our Weightlifting Course is where CrossFitters improve their lifts, and in turn all aspects of their fitness.  Improving your technique in the lifts transfers to more efficiency in all the exercises we do daily. The course begins November 16th and will run for 4 weeks.  Classes are Wednesdays 8 am or 6 pm and Saturdays at 10 am.  Cost is $150 per person and sign ups are on the board in the lobby.  NOTE: We will be running an advanced lifting course at the beginning of 2012 for those who have already completed an Oly course, so sign up today and be ready for the new year!

November 19th- Powerlifting Seminar with Will Kuenzel
Will Keunzel will host a powerlifting seminar on Saturday, November 19th.  He will go over form and technique on the squat, deadlift and bench press.  Will is currently a competitive powerlifter with best lifts of 700lbs squat, 510lbs bench press and a 605lbs deadlift. If you are interested in getting stronger and better at your lifts we strongly urge you to attend this seminar.  It is guaranteed to make you a better lifter and overall crossfitter.

Jim, owner of CF Rocky Mount, stopped in for some strongman work yesterday


Tabata these: 6 rds per exercise. . .
GHD Situps- hands touch floor at bottom and pads at top
Handstand pushups or holds: 10 second hold= 1 rep
Toes to bar
Ab roll outs
Pistols-use a support or box if necesary

4 thoughts on “Tabata Core

  1. Renee says:

    Peiwen- I have room in my extra freezer to hold your meat for you. Let me know if you want me to pick it up.

  2. Whitney says:

    I woke up at about 6:10 this morning and thought to myself, ‘holy shit there are people working out at CFW right now!’ I don’t know how you do it, 6am crew but more power to ya! I’m trying to get Scott (Husband) there that early. If you see him next week, don’t take his growling personally.

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