Upcoming Events:

Celebrate. Remember. Fight Back.
Join us this Friday night at 6pm for the 2012 NHC Relay for Life at Ashley High School.

POSE Running Clinic
– Sunday April 29:  Ed Bugarin, Level III POSE running coach returns to CFW . 12 noon.

2012 Crossfit Games Mid-Atlantic Regional
– Friday May 4 – Sunday May 6th

Raffle to Support CFW’s Team Trip to Regionals

Help support the CFW team’s travels to Maryland for the GF Games Regionals. Travelling to CrossFit competitions can be expensive; from registrations fees, to hotels, meals and the cost of taking three days off  work, our competitors have to pay all out of pocket.  To help offset some of these costs, we will be raffling off items generously donated by friends of CFW.  The items are as follows:

  • 8 Session BioSignature Modulation ($400 value)
  • “The 5″ Foundational Nutrients Bundle ($125 value)
  • 1 free enrollment in CFW Kid’s Kamp ($125 value)
  • ALASTAR Level 1 Pistol Course ($150 value)
  • Prima Day Spa gift card courtesy of Jen Saucier ($100 value)
  • A 3 day 2 night Caribbean Cruise courtesy of Scott Stalls and Tournament Promotions ($500 value)
  • One month unlimited use of the Infrared Sauna ($100 value)

Costs will be:

  • $10 per ticket
  • $50 for all tickets
Seth performs handstand push-ups in yesterday's workout. Seth has been practicing supplemental exercises every day at CFW for the past month. Keep up the good work Seth!


100 Ab Mat Sit-ups
Max Chin Over the Bar Hold  x 5

Myofascial Release

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