Nutrtion Class tomorrow night at 6:30pm – If the holidays ruined your weight loss goals, get a fresh perspective on diet and nutrition.  The nutrition class covers the modified Paleo and Zone diets in a practical sense.  Each attendee gets specific calorie intake specifics and a Rx for exactly how much protein, carbs, and fat they should be getting each day for their fitness and weight loss goals.  The class is a no nonsense tutorial to eating the most healthy way possible.  Oh… and no, we won’t be endorsing Paleo desserts anytime soon…   Cost – $40.00

Snatch Push Press for shoulder stability in the Snatch. Nick reps out at 225lbs.

OverHead Lunge  5/5 – 5/5 – 5/5 – 5/5
Weighted Pull Ups  5 – 5 – 5 – 5
One Arm Shoulder Press  5/5 – 5/5 – 5/5 – 5 /5
50 GHD Sit Ups

Weightlifting – Class – 6am

16 thoughts on “Tuesday 4 Jan 2011

  1. Whitney says:

    I voted for CFW online in the ‘best of wilmington’ contest in Encore. I wanted to remind everyone to vote.

  2. Jimmy says:

    Guys I’m out of here, heading for Alexandria VA next Thursday for a new job.Thanks to all of the trainers and members of CFW for all the help you have given me. I might be in one or two more times, then spend the rest of my time packing, cleaning and partying. Bye everyone!

  3. Abs says:

    I voted, so did Chris, Payton and Dominic!!!!
    Jimmy take care! It was a pleasure to work with you! Good Luck at the new job! Come back to visit!

  4. Cullen says:

    Just voted and this shouldn’t even be close – CFW by a landslide!!!!

    Also, the following is a link to a great read. I couldn’t help but post it considering the type of programming we get at CFW. I love the approach that our training takes and this article just reinforces the quality of what we get on a daily basis. Thanks T, Josh, Caleb, and the entire crew of trainers for what you do & provide your members.

  5. Meagan says:

    Jimmy, good luck on your new endeavors. Come back and visit. Find a Crossfit where you are going and keep up the good work.

    I voted 🙂

  6. Formerly CFC says:

    We could just have all of us that used to be at CFC vote and we’d beat them in that poll. All that poll shows is Zeke is trying hard to get his members to vote. I got an email about it and laughed aloud!

    Interestingly, Tony said this morning he “doesn’t give two cents” about that silly poll.

    The training we get at CF Wilmington is so much better. I learned more here in the first week than a year there. And what’s better, the trainers here not only know so much more, they can actually do the stuff they’re teaching. Um, Nick is Snatch grip shoulder pressing more than the “coaches” overthere deadlift! haha.

  7. Drew says:

    Well wway is now putting even cfw votes towards some new gym called crossfit coastal: wilmington.

    Ha, anyways, I just signed up for the full marathon on March 20th, who else is doing this?

  8. t. says:

    Yeah… I can’t get too excited about the local poll. It’s kind of like the website hits per month thing. Lame and has no reflection as to the quality of the training we provide.

    Formerly, come on… post up with your name. It’s hard to deadlift if you have no backbone. But give credit where it’s due, I think one of the female coaches there can pull over 225lbs.

    They say those who can, do. Those who can’t coach. Our INSTRUCTORS can and do.

  9. Scott S says:

    t.- you aren’t kidding about being able to coach and perform. Anyone who wants to see what our instructors can really do should sign up for the next Oly class. If t. can just convert my deadlift/reverse curl to a clean ….

    Jimmy – we are gonig to miss you!

  10. Abs says:


    serious this needs to be our next shirt. Thomas…right?

    CFW on the front
    BOOM on the back

    nuff said

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