New Balance Minimus Raffle
The New Balance Store of Wilmington and Crossfit Wilmington is giving one lucky member the opportunity to win a brand new pair of the NB Minimus.
The NB Minimus is a barefoot-inspired line of shoes created specifically for runners seeking a truly minimalist experience. It’s a cross-category collection, including road running, trail running, and wellness shoes.
To register for the raffle fill out one of the tickets and place it in the box located at the front desk. One entry per person.

Register to win a brand new pair of New Balance Minimus


Olympic Lifting Seminar at the Athletic Performance Center
On February 25th from 12:30-6 The Athletic Performance Center in Raleigh is hosting an Olympic Lifting Seminar conducted by Senior Coach, Record Holder and Mid-Atlantic USAW Director, Mike McKenna. The cost is $75.  It is 100% hands on and advanced lifters will be able to have a training session during the break. Space is limited, so if you are interested sign up ASAP. The registration can be found at

New CFW Member Ed knocking out Weighted GHD sit-ups. Welcome to CFW Ed!


Tomorrow is max day so take it easy today.
Technique work on…
Hang Clean
Rope Climb
Double Unders

Olympic Weightlifting
Tall Snatch x 5 (95/65)
Hang Snatch x 2 x 6 (add weight that you are comfortable with)

4 Rounds for time…
20 kb Swings (24/16)10
Pull-ups (kipping only)
* rest one minute between sets- Concentrate on explosiveness not speed

7 thoughts on “Technique Work

  1. Sensei says:

    What an awesome atmosphere this morning! Everyone getting to breath a little and just work on their own skills!

    Have a great day!!!

  2. Albert Steed says:

    Today was fun. One day i think I might actually get comfortable with the Oly lifts. I appreciated the feedback from Tanner and pushing me to exaggerate the movement at the top. I know that is where I end up shorting it is not getting the full shrug out before dropping into the lift. And damn those double unders. 😀

    Great job to Jan and Lizzy for knocking out the ropes and working on that technique. Also, Jan – looking and going awesome sir. I am really excited for you. New man by the summer dude, new man!

  3. Abs says:

    Welcome Ed…if you workout in the PM…I’m sure we will meet! Looking forward to tonight and tomorrow! OH and SIGN UP FOR THE OPEN!!!! the cost is minimal and it is 5 weeks…one WOD a week to see how far you have come, how you compare to others in the gym and how we measure up with others in the WORLD!!!! totally worth it!

  4. Felice says:

    It was great meeting and working with you last night Ed. I hope to see you around the gym more. Keep up the good work everybody! …and oh yeah, HAPPY FRIDAY!

  5. Tanner says:

    Welcome Ed! Good classes at 5:30 and 6:30. I think most of you have gotten the rope climb technique work down. Some good improvements by all.

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