We will be closed Wednesday for the July 4th Holiday.

We wish you all a safe and happy 4th.

5 Week Olympic Weightlifting Course Begins July 14

CFW will begin a 5 week Olympic Lifting Course on Saturday, July 14. The course will cover the basics of the snatch and clean and jerk and technique work on each lift. Participants will also receive personalized programming to address their specific weaknesses. Cost is $175 and sign ups are on the board in the lobby.

The Coastal Carolina Clash August 4

Saturday August 4th CrossFit Wilmington and Wilmington Strength and Conditioning will host the Coastal Carolina Clash.  This event will be the first ever strength triathlon in the Wilmington area. It will consist of three events, an “Old School” Olympic meet with maxes in the snatch, clean & jerk and clean & press, max attempts at a deadlift and bench press, and a strength-based Crossfit WOD.  The lifting portions will use USAW weight classes.  You may sign up for one, two or all three of the events.

This event promises to be fun for all and is a great chance for anyone who has never competed to do so. The cost is $20 and includes an event T-shirt and food.  We are keeping the cost low so you can have a few bucks to enjoy your time in Wilmington, but any proceeds above the cost of the event will go to the Wounded Warrior Project.  Sign up for the event here.

Holly Boyer squats to parallel. Holly’s squat technique has improved tremendously in just 2 months at CFW. Great job Holly, keep it up!

Crossfit – Day 2 / Week 4

3 Rounds of the Snatch Complex for time…
4 Muscle Snatch
4Power Snatch
4 Snatch High Pull

*Use the same load as week 1


Dead Hang Pull-ups 4-6r x 5

10 thoughts on “CFW Closed July 4th

  1. Meagan says:

    Nice work Holly. Your squat looks great 🙂

    6 AM crew: Nice work this morning. The skill work is paying off. Form and technique keeps getting better. Keep it up!

  2. Taylor says:

    Nice Holly! Looks like you are sticking with, and loving CFW. SO awesome and nice to see. Glad you are part of the family!

  3. Sara Clark says:

    reminder– we have a CFW tough mudder team for october! you know you want to come with us!

    As a side note: we are not going out to crush the course and blaze through the 12 miles. we have a team of mixed mental and physical abilities, and all we want to do it get through it as a team. we’ll go quick if everyone can do that, and if we finish it at a stroll, we’ll be okay with that too. No pressure to pull a Dawn and set a record. just fun!

  4. Taylor says:

    Sara- How many people can we have on the team? I am interested in doing it, what do I need to do?

  5. sara clark says:

    As many as we want! Just go to the sitw for tough mudder SC (Oct 26) and on participant registration, you can choose to join an existing team. Crossfit wilmington is the team name. Cfw 2012 isthe password.

  6. bill b says:

    I could not be more proud of my wife, Holly, for not only giving CFW a try, but sticking with it! She loves it, well most of the time! Thanks to everyone who has been so encouraging to her.

  7. Tanner says:

    Great Job Holly B! You always have a smile on your face, we enjoy having you here at CFW!

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