At CFW, we see our fair share of travelers pass through our doors due to the tourism inherent in our beach town. We treat our guests a little differently than most CrossFit gyms, you do not have to sign up or take any special class. Just show up a few minutes early and introduce yourself to the instructor on duty. Travelling can be hectic; the least we can do is let you come get a workout in without any extra hassle. This week we had a visitor from Raleigh, Chef Robin Bodwin. Robin was able to attend a few of our mid-day classes and  was kind enough to post about her visit on her blog here. Thanks for the kind words Robin, you are welcome back any time!
Relay for Life Tonight
Come out to Ashley High School at 6 pm to celebrate, remember and fight back.

Wilmington Strength and Conditioning member Stephanie N performs snatch grip deadlifts in yesterday's AM WSC class.

Deadlift  5 x 5

Tabata Intervals
Complete 4 rounds of 20 seconds work / 10 seconds recovery of the exercises below.  Recover 1 minute between movements.
Back Squat (135lbs/95lbs)
Push Press (135lbs/95lbs)
Front Squat (85lbs/65lbs)
Push Press (85lbs/65lbs)
OHS (65lbs/45lbs)

Olympic Weightlifting
2 Position Snatch x 3 @ 65% (Floor and above the knee, pause for 2 seconds at the bottom of each)
2 Hang Clean x 4 @ 75%
Front Squat 5×5: Think, a clean drop. Fast on the way down pause at the bottom and explode up! (135/95)

4 thoughts on “Kind Words From a Traveling Crossfitter

  1. Sensei says:

    WOW! lot’ going on the in gym this morning!

    530 class – KILLED IT! Thank you to everyone that put the work in at such an early hour! GABE, Those deadlifts are really coming along!

    630 class – Excellent push! And CONGRATS to Melissa (soccer player) for doing her first WOD as RX!! She was letting out some power yells and feeling the AWESOME!

    Sara C! Thank you for “shadowing” and getting people working on their form. You are not afraid to tell people how and what to fix and this boldness is a GREAT THING in an instructor!

    DO or DO NOT DO, there is NO “Try”.


  2. Tanner says:

    Hey all: We have 3 extra hotel rooms available in our hotel in Maryland for the regionals. For anyone who is interested in going: it’s a Holiday Inn Express about 1 mile from the venue. Cost is $130/night. Rooms have a king bed and a pull-out couch. Pile as many people as you can in there. If you would like to stay in one of those rooms, contact myself or Josh. I will add a sign up to the board in the lobby. We must have a count by monday night so we can cancel any extra rooms. Thanks!

  3. Rachel Kay says:

    Hey everyone, I cant wait to see you all up at regionals!! Its going to be a great weekend and I cant wait to see CFW kill it!

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