Hoodie Order 2.0

We are taking orders for another run of our new CFW Hoodie’s. To order, pay the instructor on duty and write your name and size on the order sheets located on the retail counter.

Cost $40

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Travis Cooper Joining James Tatum for the Olympic Weightlifting Seminar Jan. 12th

The Olympic WeightliftIng Seminar on January 12th here at CFW gained another great instructor. James’ teammate, Travis Cooper, will be making the trip to assist James with his knowledge and expertise in the sport of Olympic Weightlifting. Travis has been a competitor at the National level for 7 years, and has coached lifters at a national level for the past 3 years. He has earned 4 Junior National medals, 4 Senior National medals, and a World University Medal. He has been a part of the Junior World team, and he has twice been a part of the World University Championships. Check out Travis in action below.




When I started at CFW in May of 2011, I had only ever done two or three CrossFit Wods in my life, weighed about 15 pounds less than I do now, and didn’t have a single friend in Wilmington.  My very first workout at the gym was Memorial Day Murph, and I thought I was going to die. I was terrified of Tony and Melissa, and was pretty certain I was going to hate my time in Wilmington.19 months later I can assure you I was wrong on just about every count. Contrary to my initial misgivings, the people proved to be fun and supportive, and surprisingly “normal” (whatever that means). I have grown and progressed in my own personal fitness, thanks in no small part to the personal help and attention I got from Tony and the other trainers. At the same time, I have developed friendships at the gym that I am loathe to leave behind me. Not generally a big fan of other women, I have found a group of girls at CFW that I not only enjoy spending time with, but who inspire me to work hard every day to be the best athlete and also the best person I can be.  I will miss the “AM Crew” probably more than any other aspect. High school and college athletics teams included, I have never found a group of people so dedicated, enthusiastic, and encouraging as the people I see pushing themselves through the workouts at 6am every day. If you have no idea what I’m talking about, get up one day at 6 and try it out. You won’t be disappointed.CFW is a special place, as corny as it sounds. I was incredibly fortunate to be a part of it, and both the gym and the people I have come to know through it have helped shape me  in my opinion, into so much more than just a better athlete. I am more confident, more driven, and more excited about the things to come, knowing the things I have been able to do with hard work and a leg up from my friends. I will miss the gym and all my fellow members and trainers very much.I can’t wait for you guys to come to Austin to visit Tanner and I as we get started on the next page of our lives, both very much in debt to our time at CFW.(Oh, and I’ll be back for another Tough Mudder. Stay tuned)

Love, Sara C.


Complete the following for time:

Run 400 meters

5 rounds of:
1 Rope Climb
5 Slam Balls
10 Sumo Deadlift High Pull (95,65)

Run 400 meters



5 thoughts on “Goodbye Sara C.

  1. josh says:

    It has been a pleasure working alongside of you. Your enthusiasm and attention to detail has been a trademark of your instruction and the tenacity towards your training has allowed you to make great gains in your fitness level. I wish you and Tanner the best in Texas. You will be missed!

  2. Meagan says:

    I saw the pics of your awesome outfit. Loved it. Haha. We will miss you. Thank you for all of your.encouragement and making me push to the limit at my Oly Meets. Keep in touch. Guess I will be making a trip to TX. Haha

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