On Monday Albert PR'ed the Deadlift with 355lbs. Albert is another great example of a little hard work and CFW can do for you. Since joining CFW only 3 months ago, he has lost 28 pounds! That is 1.5 inches of his neck, and 5.5 inches off his waist. He comes in regularly at 6am and puts in work! Congrats Albert, we look forward to seeing more gains from you in the future.


Thursday, April 7th from 6:30pm until 9:00pm CrossFit Wilmington will present it’s Paleo Nutrition Classat the The Reserve at Mayfaire’s Theater.
Will have food prepared for a little more “hands on” approach to learning about Paleo foods.  There’s more to come too!
We’re not letting all the details out just yet, but there will be new info and some pretty exciting news and offerings to the CrossFit community.
Attendance is limited.  Sign up and prepay is open.  See a CFW staff member to reserve your spot.


Overhead Squat-work up to a heavy triple, once found complete 2 more sets of 3 at 85% of the triple

Tabata Sit-ups
*Start and finish with heels, butt, and shoulder blades on the floor.  Up position is shoulders in advance of the hips.

11 thoughts on “Measurable Results

  1. Liz says:

    Albert you have come so far in such a short amount of time!! You always have a great attitude even at 6am, keep up the great work!!!

  2. Albert says:

    Thanks all! Been a really great time so far, even being at 6AM! Look forward to continuing to getting better every week. 🙂

  3. Scott S says:

    Albert, we all have our different strenghts, but all have the same mindset – give it all you have and good things happen. Looking strong!

  4. Whitney says:

    Albert, you are a beast! That nutrition class looks really awesome, I will definitely be there. I love it that you are having food. Scott and Ms. Pat, you are very impressive, very inspirational and very sweet, which is a trifecta of achievement. Anyone else still feeling those 50 thrusters?

  5. Cullen says:

    Albert, keep up the good work buddy! It’s been a treat to have you join the morning crew.

    Is there a specific time we should show up tomorrow if we want a re-do at the sectional workout and will there be a crossfit kids class at 10? Thanks!

  6. josh says:

    Cullen, JZ will be in at 1pm for those of you who want to re-do the Open WOD. Yes there will be a kids class at 10am

  7. josh says:

    You must have your score for theOPEN WOD in by SUNDAY so that it can be verified by the CFW Staff!!!

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