We will be closed on Saturday for Will Kuenzel’s Strength Foundation course.

For those CFW members who still want to get in a workout, Brock from CFCB has offered for us to do a workout at his gym.  This workout will be held at 12pm and last approximately an hour.  Get there at 11:45 ready to put in some work!  We need to give Brock a head count by the end of Wednesday, so if you’re interested in going, there will be a sign up sheet on the white board in the lobby.

Performance Nutrition – Thursday, 3 March at 6:30pm  $40.00
If you’ve reached your weight loss goals, hit a plateau, or ready to step your workouts, we’re presenting a more performance minded nutrition class.  We discuss carb and calorie cycling, intermittent fasting, post workout nutrition, and supplementation for increased recovery and improved performance.  When training hard, the body needs more nutrition than most can get from just food.  By focusing on eating for recovery, we can better sustain steady increases in performance, better your focus during workouts, and optimize your recovery and sleep.  Endurance, strength, and CrossFit athletes all benefit from better recovery.


Scott Smith splits his way to 1st place, Masters - 66kg. The Split is used for athletes that cannot, due to injury or lack of flexibility/mobility, complete full "squat" lifts.


“The Chief”

AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Squats

Rest one minute and repeat for a total of 5 cycles

14 thoughts on “Saturday: Strength Foundations Seminar and Workout at CF Carolina Beach

  1. Abs says:

    You all worked hard and dedicated yourself to this and I am proud of you all! Great Job and keep on pushing…there is ALWAYS something to train for!

  2. t. says:

    The lifting meet shows off some our CrossFitter’s lifting skills. It was all of our first meet. We all missed a lift or two… but in the end, our technique really showed through.

    We received many compliments from other lifters, coaches, and the judges on our lifters’ performance and technique.

    It says alot about what we do at CFW.

    Focusing on, and building CrossFit Wilmington’s foundations on and around the Olympic lifts pays off… in both CrossFit competitions, lifting meets, and for our general members who only do our training for the health and fitness benefits!

    Congrats again to our lifters!

  3. Tracey - PCCF says:


    Awesome job for all. Sorry I missed out, but to see the video and hear the stories I almost feel like I was there! It really does say a lot about CrossFit Wilmington as a whole to have so many people place in a single competition!

    I also have to be slightly partial and give a serious shout out to Peiwen!! She really kicked a$$ and has come so far with her oly’s. Proud of you girl!

  4. April says:

    Congrats to everyone who competed this past weekend, you all did so well! Loved the video, so impressive to see all of the athletes from CFW!

  5. Jen S. says:

    You guys rocked it out!!! Congrats to everyone and what a great video!!! Love seeing my peeps excel!! (((:

  6. Kelly says:

    Very impressive video! It’s awesome to be in the company of such talented people. Great work everyone!

Comments are closed.