The deadline for Kids Kamp sign-up is Sunday, June 1st. CFW kids kamp will be JULY 21-25. The camp will have two groups:

Ages 4-7 will be 8am-12pm
Ages 8-12 will be 1pm-5pm

Your children will enjoy a week filled with Crossfit movements, gymnastics, martial arts, nutrition and plenty more! Light snacks will be provided during the nutrition portion, but we ask to please bring a lunch and plenty of water!
Cost: $125 ($75 for siblings after initial $125) There is a sign-up sheet on the front desk.




Murph 2014
Part of the 10am Murph heat on Monday. Thank you to all who came out.


4 rounds of:
Bench Press 4r
Weighted Pull-up 4r
rest 2min


For Time:
40 Deadlift 135/95
30 Reverse Wallball 20/14
20 Front Squat 135/95


Wilmington Weightlifting Club

Clean and Jerk: [75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1] x 3
4 rounds…
10 Push ups
10 GHD sit ups
10 Pull ups
Run 400m