Nutrition Class – Thursday August 23rd at 6:30 pm
Come find out how the food pyramid is completely upside down.  Join us and learn about the healthiest way to eat, how to use it to fuel your workouts and to lose that fat for good.  CFW’s model for nutrition will get you healthier and more fit than you have ever been, and keep you there.   Our recommendations for diet emphasize nourishing the body with clean, natural food.  We keep it simple and easy.  Eating a diet low in carbohydrates, with no sugar, plenty of good fats, and moderate amounts of quality protein supports a healthy body and mind, naturally reduces body fat and helps maintain a lean body.  Our diet recommendations produce results; you will not be disappointed. If you have yet to attend a nutrition seminar at CFW the time is now!

Cost – $40.00


The Coastal Carolina Clash

Saturday August 4th CrossFit Wilmington and Wilmington Strength and Conditioning will host the Coastal Carolina Clash.  This event will be the first ever strength triathlon in the Wilmington area. It will consist of three events, an “Old School” Olympic meet with maxes in the snatch, clean & jerk and clean & press, max attempts at a deadlift and bench press, and a strength-based Crossfit WOD.  The lifting portions will use USAW weight classes.  You may sign up for one, two or all three of the events.

This event promises to be fun for all and is a great chance for anyone who has never competed to do so. The cost is $20 and includes an event T-shirt and food.  We are keeping the cost low so you can have a few bucks to enjoy your time in Wilmington, but any proceeds above the cost of the event will go to the Wounded Warrior Project.  Sign up for the event here.

We need a few volunteers/ judges to help with The Coastal Clash. There is a sign-up sheet in the lobby for anyone who is interested.

Trey joined us at the beginning of May and couldn’t do an air squat without pitching forward on his toes and dropping his chest. In a less than 3 months Trey is now able to overhead squat with an upright chest almost to parallel. His mobility has improved tremendously and he says, “This is the first time in years that I’ve been able to bend over and touch my toes.” Good work Trey!

We will not have a kids class today or Yoga tomorrow


Event #1
Max Tire Flips in 1 minute (choose a challenging tire)

Max time Overhead Barbell Hold (225/135)

Event #3
Max Distance Farmers Walk w/ Torpedo Tubes (+50/-)

Max time Weighted Rope Hold (75/45)

Olympic Weightlifting

Class at 11:30

3 thoughts on “Strongman (and Woman) Saturday

  1. Taylor Brown says:

    Hey Guys,

    Here’s the Olympic TV schedule for Weightlifting:–oly.html

    Sunday, July 29

    12:30 a.m. – Portions of the women’s 48 kilogram (105.82 pound) weightlifting contest (NBC)

    1:50 p.m. – Portions of the men’s 56 kilogram (123.46 pound) weightlifting event (NBCSN)

    1:50 p.m. – Portions of the women’s 53 kilogram (116.85 pound) weightlifting competition (NBCSN)

    Monday, July 30

    3:30 p.m. – Portions of the men’s 62 kilogram (136.69 pound) weightlifting event (MSNBC)

    3:45 p.m. – Portions of the women’s 58 kilogram (127.87 pound) weightlifting competition (MSNBC)

    Tuesday, July 31

    5:30 p.m. – Finals of the men’s 69 kilogram (152.12 pound) weightlifting event (MSNBC)

    5:30 p.m. – Finals of the women’s 63 kilogram (138.89 pound) weightlifting event (MSNBC)

    Wednesday, August 1

    3:00 p.m. – Finals of the women’s 69 kilogram (152.12 pound) weightlifting event (MSNBC)

    Friday, August 3

    2:00 p.m. – Finals of the women’s 75 kilogram (165.35 pound) weightlifting competition (MSNBC)

    3:00 p.m. – Finals of the men’s 85 kilogram (187.39 pound) weightlifting event (MSNBC)

    Saturday, August 4

    4:15 p.m. – Finals of the men’s 94 kilogram (207.24 pound) weightlifting contest (MSNBC)

    Sunday, August 5

    3:30 p.m. – Portions of the women’s +75 kilogram (165.35 pounds and up) weightlifting event (NBCSN)

    Monday, August 6

    4:45 p.m. – Finals of the men’s 105 kilogram (231.49 pound) weightlifting competition (NBCSN)

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