Endurance Training and Programming Seminar
Tomorrow night from 6:30 until 8:30, CFW will present an endurance sports seminar.  If you’d like to increase your run, swim, bike, or other endurance sport join us to learn about endurance programming.
Cost – $50

The Civilian Military Combine
Sometimes signing up for an event gives motivation for training.  How about an obstacle course run with CrossFit in it?   This one looks like fun…  

We have one coed team signed up already.

POSE Clinic With Ed Bugarin Sunday 2/5 12:00 PM
Ed Bugarin will return to CFW This Sunday February 5th at 12 pm. The Clinic is expected to last 4 hours and the available spots are limited.
Cost is $100.00. This includes a CD with your pre and post videos.
Sign up and deposit of $50 are required. Make checks payable to  CrossFit Wilmington.

It is not often an athlete bests a PR with a drastically new technique. Felice worked up to a new Snatch PR in her first session attempting the Split.

Muscle Snatch – Work up to 5 heavy triples
Close Grip Bench – Work up to 5 heavy triples
Plyo Box Sequence x 5
4 Max Rep Sets of Dead Hang Pull Ups

17 thoughts on “Pick Up Heavy Things… The Muscle Snatch

  1. Tanner says:

    By the way, that’s a body weight snatch. That’s a hell of a number for any crossfit athlete. Felice made it look easy! Great job!

  2. Amanda W says:

    Get it Felice! Stud muffin-ette! Love seeing you hit these big numbers. Awesome!
    Also props to our other pocket dynamite Meagan, who nailed her first muscle up after 1 week of attempts!

  3. Meagan says:

    Nice work Felice. I wanna get a bodyweight snatch SO bad….that is so awesome you hit a bodyweight snatch girl. Constantly amazing. CFW chicks rock.

    Amanda, I would not have been able to get my muscle up if it weren’t for your tips. Thanks for the shoutout tho…you are my hero!

  4. Chrissy says:

    Yeahhhhh Felice! Way to make it look easy, like you always do!

    Megan — welcome to the muscle-up club!! Actually, that sounds like I’m a member… I’m not… but you are… Congrats!!

  5. Felice says:

    Wow, thank you for all of the compliments! I am completely flattered. All of the credit goes to CFW’s amazing instructors and members who inspire me everyday to do my best. I am so lucky to be apart of something as awesome as CFW. Also, congrats to Megan who got her first muscle up yesterday, well, she did 2 of them! I knew you could do it girl!

  6. Hodge says:

    bad ass felice!!!!!!!! and judos to megan too, i went home last nite and dreamed of mu’s all nite haha

  7. Albert Steed says:

    Way to go Felice and Meagan. I guess it just goes with the motto that the CFW girls warm up with most people’s PR’s. 🙂

    Fun stuff today with the Plyo jumps. Those was a good sequence of jumping around. Amazing how much you use your full body when doing that. 🙂

    @Tanner – where is the agility ladder? 😀

  8. Greg Wright says:

    Since I’m following CFW from D.C., can someone give a description of the plyo box sequence?
    Much thanks!

  9. Tanner says:

    Hey Greg.
    Plyo box sequence: set up boxes of varying heights in a line, with enough room to jump over and in between each. Here we have one 8 in box, one 12 in box, two 20 in boxes, on 24 in box one 30 in box and one 36 in box all set up. The goal is to jump over all the boxes in order, kind of like a two footed hurdle. If you cannot jump over, jump on top and jump down. Try to jump over each box as fast as you can while staying safe.

  10. Meagan says:

    Thanks everyone for the encouragement and shout outs. I am just trying to hang with the CFW BEASTS!!!! Hahaha. Thank you to ALL the coaching tips and help!

Comments are closed.