Spin with Spin City and CFW 6:30am
Olympic Lifting Class 6pm
KickBoxing 7:15pm
Yoga 8pm

USA Weightlifting L1 Coache’s Course at CrossFit Wilmington – February 12/12.  Click here to register.

Many of you asked about them and finally we have sweatshirts coming.  They’ll be here Friday afternoon.


Two Days before the Challenge Rob is trying Muscle Ups for the first time.

Rob is an Olympic Lifter and CFW Oly Coach.  He competed and hit very impressive KGs.  In the almost three years he’s come to CFW (on and off, ha.) to Olympic lift, he’s done only one of our WODs… and that was in 2008.   On Monday he decided to take Mark’s spot at the Carolina Challenge and began to train for it.  We can’t wait to see how a VERY efficient and powerful Oly lifter does at a CrossFit meet.  Have fun Bro!

CrossFit WOD
Make up “Fran”


One Armed OHS w/ KB  – 4 sets (each arm) of 10 reps.  Complete them as slowly as possible and holding for 3 full seconds at bottom.
L Hang  – 3 sets for time with 1 minute between sets

21 thoughts on “CrossFit Experiment – Weightlifter enters CF Competition

  1. Julie G. says:

    No Doubt you will do great Rob!! We all are gonna kill it!! There I said it. I miss the Hickory Kent Rhetoric. Is he dead or something??

  2. Rob the Ghost says:

    Thank you all for the votes of confidence. Especially you t, what you have done for the community by bringing World Class Crossfit and Olympic Lifting together in one place is awesome! I’m honored to be a part of such a special family. I’m going to do my best, but the fun and comradery is what I am looking forward to the most! Oh yeah, and my teammates DOMINATING!!! GO CFW!!!!

  3. Debb says:

    Donna..I mean Rob, You already know my thoughts on this. I am so looking forward to your great results and contribution. It’s about damn time…I knew eeventually you would take on a CF WOD.

  4. No GOOD says:

    I am excited for you ROB and what a great venue to throw your hat in the ring!!!!! I wish I c ould be home to compete and support my CFW Family this weekend. I know you will all crush it. We have all grown in this last year. You are all smarter athletes than a year ago. The program over the last year has been more challenging in which we have all seen the results in ourselves and each other. CFW we are something special I honestly think that the rest of the Carolinas have any idea of the fury that is soon to be unleashed buy you!!!!

    And it is wierd not hearing from Kent…maybe he dosent want to make the A** whooping hes going to get even worse..

  5. Meagan says:

    I love experiments!!!!! Rob you are going to do great. Everyone will. Enjoy the weekend with CFW family. I know you will all do great….you do everyday at our box…..this weekend will be no different.

    Don’t forget Yoga tonight at 8:00 🙂

  6. Drew says:

    HEY!! Does anyone have a free seat in their car for saturday? Please let me know ASAP 910-210-0097.

    If there are other people who are going with no ride, also let me know, if all else fails I can take like 3 people up with me.

  7. Whitney says:

    No pressure or anything, but I can’t wait to hear about CFW dominating this weekend. I love being a member of a renowned box and It’s going to be fun bragging about you guys even more than I already do. And knowing I’m a member of the same box as you makes me work even harder, so CRUSH IT this weekend and know what an inspiration you all are.

  8. Jen S. says:

    Love all my CFW peeps!!! Can’t wait to hear how you all rocked it out on Saturday!!! Someone keep me posted!!! I’ll be all pumped sitting here with my spa music in the background. ha! KILL IT my friends!!!!

  9. Lil D says:

    For those of you who have never met Rob, he’s the one in the picture looking up in awe, with the “You want me to do WHAT?!” look on his face.

  10. DC says:

    For those of you who are in the challenge best of luck to you. I know you all well put on a great show and have a blast. If you have never been to a CF event it’s AMAZING!! And it will seriously make you wish you had of signed up.. I just looked at the wods and they look great.. I know many of you have heard me say it time and time again on the row.. TAKE YOUR TIME AND EXPLODE OUT.. KEEP A LOW STROKE PER MIN. DON’T WORRY ABOUT HOW FAST SOMEONE ELSE LOOKS THEY ARE MOVING. CAUSE IF THEY AREN’T GETTING HIGH WATTS THEN THEY AREN’T REALLY DOING ANYTHING.. JUST KILLING THEMSELVES. Again faster has been doing a 2k row as part of their challenge they have been doing and if you look at the video’s submitted you can see what I mean. Form is key is having a great row time.. If you watch Hunter Dreidame video he’s got great form and has the top time.. and looks like he’s not even working.. But he is.. Again Faster Challenge – Hunter Dreidame 2k Row 6:34.6

    Best of luck to you all.. and huge congrats to all those who are Graduating this weekend.. or next.. haha

  11. Tim Sheldon says:

    Good luck bro… Ive never seen u do bad in competition…so I have no doubts you’ll kill it bro!

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