CrossFit Wilmington is the best gym… in Greensboro!
On Saturday, CFW’s crew traveled to CrossFit Greensboro to compete in the The Garage Games’ War of the WODs. John Z. took first place. Ben S. secured 3rd, Cody 6th, and Amanda W. nailed down 6th. Congratulations John Z and all our competitors.
It is still the time of year when people are joining a gym. If you or someone you know is considering which CrossFit Affiliate in Wilmington to become a part of, read“How to Choose a CrossFit In Wilmington”.
POSE Running Clinic with Ed Bugarin — POSE Level III Running Coach
This Sunday January 29th 12 pm. The Clinic is expected to last 4 hours and the available spots are limited.
Cost is $100.00. This includes a CD with your pre and post videos.
Sign up and deposit of $50 are required. Make checks to CrossFit Wilmington.
Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW. Cost: $50.00
Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events. Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.
Paleo Diet FlowChart copyright Nicole Voelske
Deadlift 75% x 10 reps /85% x 5 reps x 2 sets /95% x 2 reps x 2 sets
– Rest 3 minutes between sets
Weighted GHD Sit-ups 10-10-10-10
4 rounds for time…
6 Wallball (14/10)
10 KB swings (24/16)
* Goal is to hit the ceiling with the wallball. Obviously this will not be accomplished, but you are trying to maximize the explosive capacity of this exercise!
10 rounds of…
5 Pistols left
5 Pistols right
1 minute rest between each round