We are hosting the Crossfit Level 1 Certification this weekend. We will be closed Saturday the 21st and yoga will be cancelled on the 22nd.

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.

Kids Camp Ages 8 and Older August 4th-10th
We still have a few spots available for our CFW Summer Kid’s Kamp for ages 8 and older . The camp will run 9am to 1pm from August 6th-10th. Your child will enjoy a week filled with Crossfit movements, Gymnastics, Yoga, Martial Arts, Nutritional education and much more. Light snacks will be provided daily during Nutrition Education. We recommend packing plenty of water and a small lunch.
Cost: $125 ($75 for siblings after initial $125)

Dillon P demonstrates the snatch. On the left he is jumping too high, his head and eyes are down and the bar tracks too far in front his body and he ultimately misses the lift. On the right he corrects the faults, does not jump high off of the floor, keeps eyes and head up and the bar tight to his body and completes the lift. 


Skill Work: Snatch Balance
*Demo video here

Front Squat 5r x 5s (4,0,x,0)

3 Rounds for time of…
10 DB Thrusters (choose a challenging weight)
1 Rope Climb (18’/15′)

Olympic Weightlifting

Hang Snatch 3rx5s  95/55
OH Squat 5×5 – work up to challenging weight for 5 reps and do that for 5 sets
Snatch Push Press  3rx5s
Box Jumps 3rx3s – Go as high as possible for 3 reps then do that for 3 sets

6 thoughts on “Sign up for the Coastal Clash – Saturday August 4th!

  1. Meagan says:

    Nice work on correcting just a couple things Dillon and making your lifts look easy.

    6 AM crew did an awesome job today. Way to push yourselves.

  2. Jenn says:

    6AM pushed because of our pushy instructors! Haha. Thanks for cheering us on and continuing to make us better (and for always up-ing the weight).

  3. Tom says:

    T and Tanner –
    Thanks for the replies yesterday. I did the heavy metcon cycle and made huge gains. Tony, I was swearing at you on the heavy thruster day – that was crushing.
    I underestimated the WOD yesterday – my question was moot because a) I couldn’t hang power snatch 135 at the beginning and b) after round 1 I couldn’t hang squat snatch 135! Ended up dropping to 115. I was really asking b/c I was going to split snatch it during this cycle because I can go heavier. My max squat snatch is 155, while my split snatch used to be at 185. Decided to go squat.
    Thanks and looking forward to this cycle.

  4. James Tatum says:

    Just wanted to give everyone an update, here is a video of the 1st day of training for team MDUSA!
    If you get a chance to take a olympic lifting course at CFW, jump on it. They put on a good program. Also we are trying to sublease our appartment in mid-august if anyone is interested or knows someone who might be. It is a 1 bedroom loft appartment.
    And again thanks for all the support CFW, and I’m looking forward to a fun time on august 4th!

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