amanda w
Amanda working on power cleans last week…  that is a 20Kg bar.  So yes, that’s 179lbs Power Clean.



Complete 5 rounds of the following complex with Dumbells:
6-8 Upright Row
6-8 Shoulder Press
6-8 Pendlay Row
Rest 2 min


AMRAP 6 min:
15 Air Squat
10 Push Ups
5 Pull-ups

Wilmington Weightlifting Club

Team Training 5:30 PM
Jerk – 75% x 3 x 3, 80% x 2 x 2
Push Press – 85% x 3 x 4
Snatch High Pull – 80% of snatch x 5 x 2, 85% x 5 x 2
4 rounds for time:
15 KB Swings
10 Box Jumps
5 Kipping pull ups

6 thoughts on “Tuesday

  1. Noah says:

    Thank you Josh and Meagan for the support and creativity today. It was much appreciated. All the instructors at CFW really make it the best gym around!

  2. t. says:

    Thanks Noah. I want to thank the CFW crew also… they are the most professional staff of trainers and they’re very well known for it. I’m very proud of them. They impress me daily.

    From the very beginning we set the bar high and made it clear that a CFW Instructor would set the standard (see photo above) would need more than just a CrossFit Level 1 Certification to become part of the cadre. Yet we also know a resume is just a list of courses and classes… a CFW Instructor has to possess more than just knowledge and even experience. Neither are worthwhile if the instructor cannot convey both to a member. I’ve met people with over 20 years of experience but with horrible coaching demeanor and no idea how to inspire a person improve.

    Now that’s not to say each of our instructors are perfect (Meagan’s close! ha). We realize that one instructor’s strong suit is another’s weakness. When we select new instructors, part of the consideration is the entire balance of the staff. Many would assume our gym staff has many lifters. While we may be known for Olympic Lifting and technical coaching, our staff actually has more instructors with endurance backgrounds.

    The bottom line, we strive to make sure you guys and gals, the members of CFW get THE best instruction from THE best, most well rounded cadre of instructors.

  3. Meagan says:

    Thanks for the compliments Noah and t.

    I gotta say that I have learned so much from the trainers at the gym. Each trainer comes with various athletic backgrounds and incredible knowledge! The trainers at CFW/WSC are always taking courses/clinics to better themselves and to help with our clients! If you want to learn more, surround yourself with the knowledge that surrounds you! Ask questions, come in early, stay late, sign up for classes we offer, etc.

    Amanda is a beast of an athlete! I love to work with her and soak in what she says when she instructs a class! Awesome job girlie!!!!

  4. Amanda W says:

    I look much scarier in this picture than I am in real life 🙂 Or do I? lol.
    In all seriousness, most of us are visual learners. Being surrounded by platform technicians like Meagan, Cody and Dawn, met-con monsters like Marcie and Hoff, and gymnastic wonders like Felice, Jonathan and Danny, we all have opportunities to learn just from watching. All we have to do is pay attention and like Meagan said – ASK! If you are going to spend the time to crossfit, you owe it to yourself and your time to try and be the best you can at it.

  5. josh says:

    Thank you for the kind words!
    From day one we have always strived to provide to our clients the best training facility around. The diversity in our instructors and their ability to provide that type of atmosphere is what makes CFW/ WSC the facility it has become. Too many certifications are just a piece of paper that show’s you can sit, listen and test on the information given. The ability to take that information and provide a client with knowledge and success in their goal is what really counts.

  6. Felice says:

    Amanda great work! You are a true inspiration for everyone at the gym. Keep up the good work it will pay off at regionals this year!

Comments are closed.