We will not have Kids Classes or Yoga this weekend

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.

Kate M demonstrates an arched/open position to begin a kipping pull up. This position allows for maximum force production when closing the hips and performing the kip.


[3 Overhead Squats (4/1/x/0) + 5 Box Jumps (28/24)] x 8 sets

4 rounds for time of. . .

50m sled push (+50lbs/+25lbs)
15 Kipping Pull Ups
20 Double Unders

Olympic Weightlifting

Clean 70% x 3r x 5 sets
Clean Pull 85% x 4 r x 5 sets
Front Squat 3r x 5 sets

5 thoughts on “Nutrition Class Thursday August 23rd

  1. Sensei says:

    Oh hello there Friday Morning AWESOMENESS!!

    Had some KILLER classes this AM!

    WELCOME: Jordan and Lydia!! (hope I spelled your names correctly).

    Nothing like strong beautiful women being added to our morning crew!

    Scott and Andrew, you guys KILLED those OHS!!

    Have a great weekend!!


  2. Sara Clark says:

    great job this morning 5:30 and 6:30 classes! Extra props to Jordan for surviving her first workout. Keep working hard, missy.

    Join the Tough Mudder Team!!!! It’ll be a splendid adventure.

  3. Charlotte says:

    Sensei, thanks for your help with the shower issues this morning, sorry to leave a mess and leave. I owe you one!

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