Upcoming Events

Saturday, July 23 – Wilmington Affiliates Gathering and Team Workout at CF Carolina Beach  8 am: sign ups are on the whiteboard.

CrossFit Level 1 Certification – September 24-25
Click here for more info and registration.


Matt M receiving the snatch in the proper position. Shoulders active, chest up, weight in his heels, barbell over his center of gravity.

Bench Press 1-1-1-1-1-1-1
Use 90-95% of your last heavy single

3 rounds for time of…
20 kb turkish get ups (16/12)
15 GHD sit ups
10 burpees

Olympic Weightlifting
Rest Day

4 thoughts on “Wednesday 20 July

  1. Tanner says:

    Surely more than 5 people want to do the team workout on Saturday! Brock needs a set number by Friday afternoon. Wake yourself up on Saturday morning and get after it. CFW needs to be well represented.

  2. Josh Homes says:

    I am guessing that the Oly Class is going to conflict with the Carolina Beach WOD on Saturday Morning?

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