Beware the Sexy (i.e., Sissy-Ass) MetCon
Mike C. posted this in yesterday’s comments:
Anyone that’s heard of CFW has heard about our stength and power bias to training.  Google CrossFit Wilmington and you’ll find a post about our programming style on the CF discussion boards way back in 2008.
I’ve always called the 95lbs/65lbs Metcons “Jazzer-Fit” programs.  The CrossFits that don’t push their clients to lift heavier with excellent form and always put their workouts to the clock are seriously screwing their members.
We’ve been reffered to as meatheads or sometimes even have been, by weaklings with no backbones, called steriod users.  But we’ll take those would be slights as compliments.  I love it that the skinny-fat kids that can’t move our girls’ Rx for time would make accusations of steroid use.  I mean, it’s cool that just the idea of us crushing them would put those weak souls on the floor and begging us not to hurt them.  What?  It’s happened.  Too aggressive for ya?  This ain’t JazzerFit.  We build strong, powerful, athletes at CFW.   We push our athletes.  They get results.
Lift.  Lift heavy and lift with excellent form and you too might get strong.
Get some.

Nutrtion Class tonight at 6:30pm – If the holidays ruined your weight loss goals, get a fresh perspective on diet and nutrition.  The nutrition class covers the modified Paleo and Zone diets in a practical sense.  Each attendee gets specific calorie intake specifics and a Rx for exactly how much protein, carbs, and fat they should be getting each day for their fitness and weight loss goals.  The class is a no nonsense tutorial to eating the most healthy way possible.  Oh… and no, we won’t be endorsing Paleo desserts anytime soon…   Cost – $40.00

Want More? You have to do more.
That’s been CFW’s moto since day one.  Nothing’s changed.
Want to loss weight get these abs?  Ok, not these specifically…  Ben and Jen abs aren’t up for grabs.  But if you want to see yours, Abs come from eating healthy and eating LESS.  If you look at these pics and say to yourself “they just have good genetics” you are making excuses in your own mind for not having the self discipline to control what and how much foods you put in your face. Tonight’s nutrition class is your first opportunity of 2011 to sort out the excuses and get on the right track to eating healthy and…  yes, visible abdominals.

CrossFit WOD
Deadlift  5 – 4 – 3 – 2 – 2
Bent Over Row  6 – 6 – 6 – 6
Stiff Legged Deadlift  8 – 8 – 8 – 8

3 rounds for time:
10  Plyo Squats
10  Push ups
20  Double Unders

3 Position Snatch [high, knee, floor] x 1 x 3 – at 70%
2 Position Clean [high, knee] x 1 x 4 – up to 135/95)
All CF Work

11 thoughts on “Nutrition Class Tonight… Do yourself a favor, attend.

  1. gabe says:

    HA, to true my friend i have never been to a stronger gym; in the form of going heavy on WOD’s. Other affiliates look at me funny out here when i talk about doing a heavy Grace, Isabel, or even how most of then women at CFW are stronger than most men. keep up the awesomeness CFW i miss you guys.

  2. Julie G. says:

    Gabe. Good to hear from you. If you make it down to Corpus tell my friend Eduardo I said Hello. The guys here at CF Extreme in Bethesda asked me if I knew who you were. You must have left a mark!! Small world. Take care.

  3. gabe says:

    i will definitely say hello for you; CF Extreme who is running it? when i was going up to bethesda i was woding at CF Bethesda, but non the less yes small world. take care

  4. Julie G. says:

    CF Extreme CF Bethesda same people. They started in Rockville as extreme then opened Bethesda. I forgot the name of guy who asked about you.. I usually deal with Jesse Laramee in Bethesda. I am in Gaithersburg and dropped in their Rockville location. They do not do drop ins or I would go more frequently. Not ready to commit to the Rockville location. Bethesda is little too far to drive everyday. Going to SSPT olympic / power lifting gym in the interim.

  5. Abs says:

    I know that is doesn’t phase T. but man it bothers the CRAP outta me that Coastal is even in the running for this.
    Come on people. We have better programming, better trainers, better leadership, more members, more space and BETTER RESULTS. VOTE cause I simply DO NOT want any thing documented anywhere that we are not the BEST “gym” in town!

  6. Amanda W says:

    t I’m disappointed that you didn’t choose me & Joe for this ab picture….seriously….lol. Jen & Ben you guys are lookin GOOD!

  7. Joe W says:

    I don’t know what my wonderful wife is talking about, t. simply made a mistake that is me in the picture.

  8. Abs says:

    Lil D! OMG that was AWESOME!!!!!
    Frati…ick you need to shed a few from that pick…sheesh get on it already.
    Ben…serious the spray on abs are a lil much. We like NATURAL here at CFW. Get on it! ok? thanks!

  9. Thomas says:

    Just think how dissapointed people will be if they walk into that place that has some equipment in it thinking they are in the best gym. Asking your friends to pat you on the back and tell you that you are doing a good job doesn’t really carry the weight of seeing somebody set a pr or do their first pullup and immediately say thank you on their own. We all see this happen here all the time and we never ask for any special acknowledgment for it. Each trainer here at cfw as well as each member know that they choose the best, not because we all voted ourselves that but because we all wanted and work damn hard to be it. I also know that our gym family and influence aren’t just local. Look back at our archives from the beggining and you will see pics as well as post from not only here in the state or country, but from many parts of the world. So go ahead and have that little bit of assisted self reaasurance while CFW as a whole continues to do what we are known for, being a big(still growing) badass family of athletes! In simpler terms BOOM!

  10. No GOOD says:

    SO I have been gone in for a few days getting my SNOWBOARD WOD’s in, but love the POST miss you all and the BOX see you soon

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