2012 Crossfit Open
Registration opens Wednesday for the 2012 Crossfit Open. We will have link up for registration once the site goes live.

Endurance Training and Programming Clinic
This Thursday, February 2nd from 6:30 until 8:30, CFW will present an endurance sports seminar.  If you’d like to increase your run, swim, bike, or other endurance sport  join us to learn about endurance programming.

If you would like to decrease your next race time while decreasing your training volume, we’ll show you how.  Interested in just completing a Marathon, Tri, or other endurance event?  Many people think those events are too difficult to even attempt.  Not so.  We’ll show you how.

Olympic Lifting Intro Course Starts Saturday 2/4 at 10 am
Three spots are still available!

POSE Clinic With Ed Bugarin Sunday 2/5 12:00 PM
Ed Bugarin will return to CFW This Sunday February 5th at 12 pm. The Clinic is expected to last 4 hours and the available spots are limited.
Cost is $100.00. This includes a CD with your pre and post videos.
Sign up and deposit of $50 are required. Make checks payable to  CrossFit Wilmington.


Pete Boby working through one drill presented by Ed Bugarin, Level III POSE Running Coach, designed to improve running technique. A huge thanks to Ed for coming to CFW.

Over Head Squat  5 x 5 (BW / BW x .75)
Front Squat  5 x 5 (BW x 1.2 / BW)
Back Squat 5 x 5  (BW x 1.4 / BW x 1. 25)

6 Rounds for time…
6 Sumo Deadlift Highpull (145lbs/100lbs)
8 Push Press (145lbs/100lbs)
20 Double Unders (scale – attempts will count)

In subplementum…
Split Snatch – work up to a heavy single or learn how
*If you choose to do this, it is to be done first!
**This one is off limits to class members.

Split Snatch Demo

13 thoughts on “Squats

  1. t. says:

    A huge thanks to Ed Bugarin for the POSE Clinic today. We had great mix of runners and Crossfitters seeking better technique. Glad you all came.

    We’re happy to announce Ed will return this Sunday for another class. Since today’s seminar sold out so early Ed offered to do another. If you’re injured from running or have ever been, think you’re a good runner, or hate to run… learning the POSE technique will improve your running and make it less painful.

    We have one team signed up the Military / Civilian Combine Race in April. Let’s take a few teams.

  2. Tanner says:

    Good work today morning classes. Thanks for sticking with the a longer workout this morning. I know time is at a premium in the early morning but you all pushed through and did well!

  3. Scott S says:

    Just a little background on the video – it was down by Port City Community Church to promote their My One Word program. Peopel came up to me afterward and commented on how much weight I was picking up. If they only knew what some of you guys and girls do regularly. I get my dose of humility every day!

  4. Albert Steed says:

    The Pose class was awesome. Go do it on Sunday. I thought I was doing pretty good with running Pose style until I was video tapped. 🙂 Was a great class and I got better just by watching the video analysis.

    @This morning. Holy crap! I think somehow that the old “WTF Friday” workouts have creeped into Monday mornings. 🙂 That was a long one but, it was good. It was good that we were able to split up enough to keep it moving and to get a bit of rest in while others were going as well.

  5. Peiwen says:

    Scott, that’s such a great video! Love the quote at the end 🙂 Thanks for sharing, Abby!

    The POSE clinic is awesome, I highly recommend it (and I hate running).

  6. Taylor Brown says:

    Hey Guys/Gals,

    I accidentally came home with somebody’s size L CFW hoodie on Friday. It’s one of the new black zip-front ones. Sorry! It’s in the office or ask Tanner. Also, if anybody picked up my size M, lemme know!

  7. Debb says:

    Ok I am too looking for a hoodie that was picked up with my sons name J Davis on the tag it was I think a medium. Taylor I think we may have yours, it did not have a name in it but I will drop it off tomorrow evening. If someone could let me know about Julians hoodie, he is feelin a little down about loosing it. Thanks, Debb

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