The gym will be closed tomorrow due to the USA Weightlifting Certification. We will be holding one class at 10am at Down East Athletics in Hampstead, NC to celebrate their 1 year Anniversary! All CFW members are welcome. The address is 15860 U.S. Hwy 17N, Suite B, Hampstead, NC 28443. 



Adam Keen
Adam K. getting after the prowler WOD yesterday. Adam has seen great gains in his 5 months at CFW. Keep up the good work!


MU Progression

Row 500m
30 Pull-ups
40 OH Walking Lunge (45,25)
50 Sledge Hammer Swings (10,8)
40 Wallballs
40 Back Extensions
30 Sit-ups
20 Hand Release push-ups


Wilmington Weightlifting Club

Complete the following complexes with as heavy a load that form allows…
Complex 1
Snatch Grip DL x 2
Hang Snatch x 2
OHS x 2
Complex 2
Clean Grip DL x 2
Hang Clean x 2
Front Squat x 2

3 thoughts on “Friday Chipper

  1. Meagan says:

    Awesome job Adam! You always push yourself….but with good form! For those of you that don’t know….Adam will not start his sets/reps without getting an instructor to watch his form! Love it!!!

    Awesome Kids camp week. Watch out CFW….future BA beasts coming your way! (BA stands for bad awesome in case you were wondering….compliments of Kelly L. And her daughters)

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