2012 Crossfit Open
The 2012 Crossfit Open starts this week. The WOD’s are released on Wednesday nights and we will run them on Thursdays and Saturday’s during class times for everyone. If you have not yet registered for the Open go here.

Nutrition Class Wednesday February 29th
On Wednesday February 29th we will host another presentation of CFW’s results producing nutrition class.  Covered in the class are all the “secrets” you need to cut body fat, increase lean body composition and live a healthier life. We will cover the concepts of Paleo nutrition, what to eat and how much.  The cost is $40 which is well below comparable courses at other establishments. If you have yet to attend a CFW nutrition class, the time is now.

Crossfit Wilmington Pre-order T-shirt’s
We have a sign-up sheet in the lobby for CFW’s first t-shirt order of 2012. The first 25 to sign-up and pay get a discount on the shirts. Cost is $20.00 CASH ONLY

Felice 183 lb Overhead Squat


Today we are going to run a mock Open WOD to prepare you for the Open that starts on Thursday. We will take you step by step through the movement standards and how to correctly judge repetitions.

8 minute AMRAP of…
12 Box Jumps (24/20)
8 Hand Release Push-ups
4 Clean and Jerks (115/80)

In Subplementum…
100m Row
rest 1 min
200m Row
rest 1 min
300m Row
rest 1 min
400m Row
rest 1 min
500m Row
rest 1 min
600m Row

Olympic Weightlifting
Sots press 3×3 (very light!!) * Watch the demo video of Sots Press here
High Hang Snatch @ 80% x6
1 Power Clean + 1 mid thigh clean @70% x4
4 min of CF WOD

17 thoughts on “Open Practice WOD

  1. Chrissy says:

    Felice, you’re a rockstar!! 183lbs is amazing for anyone, but especially considering that’s like 1.5x your bodyweight!!

  2. Hunter Frizzele says:

    OK Dawn is a freak of nature….so Felice is obviously a close relative. That is freaking crazy at your height and weight. Im blown away. Great job Felice. That is very impressive.

  3. t. says:

    Hmmmm… it looks like the squat therapy / mobility work has Felice’s numbers going up. Good stuff Lil Bit!

    If you’ve mobility issues interfering with your squat (or any other movement), take the time to fix it and you’re numbers will increase also. Never attended a mobility class or myofacial release class? Do so. You are the only person that can fix you. We can only show you how.

    Late notice… I’ll be at the UNCW track at 6:45am for a running workout. Anyone is welcome, crappy runners are encouraged.

  4. Felice says:

    Thank you so much everyone! and thank you to Tanner for coaching me through the lift today. Hodge, I hope you get out of that hospital bed and back in the gym soon! We miss you, get well soon girl.

  5. DC says:

    I try to tell people all the time about the ladies at CFW and the amazing things they can do I guess I now gotta add another check along side Felice’s name.. And like Brock said there are alot of MALES who can’t even touch 183.. Keep it up.. Dawn had a great video.

  6. Meagan says:

    Hey CFW team. It is that time of year when I head up the GOTR/STRIDE program at my school. It is a running program for 4th & 5th graders. I need a couple more volunteers. We will meet every Tues/Thurs from 2:00-3:15….if anyone has the time or would like to volunteer…..that would be great. Just let me know!

  7. Abs says:

    We are still behind Patriot CF in this race for the game sign ups! EVERY TRAINER better be signed up!!! Tell your classes tonight to SIGN UP!!!! I don’t see some names of people that need to SIGN UP!!!!

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