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)

Morgan front squats 135 for 5 sets of 5 yesterday. Morgan is in town for just a month on break from her studies at the Naval Academy. She is strong and getting stronger. Keep up the good work!


Skill work: Hang Clean

Snatch Grip High Pull 5 x 5

10 Rounds of 30 seconds work/ 30 seconds rest…
40m Sprint
AMRAP KB Swings (24/16) in remaining time
* record total number of KB Swings

Olympic Weightlifting 

Class at 7 pm

5 thoughts on “Hang Cleans and Snatch High Pulls

  1. Dawn says:

    Great job Morgan glad you are here for a month!!! Keep it up. Hope to see you while you are hear.

  2. Tanner says:

    Noelle, pulls from the floor.

    You are strong Morgan, just gotta believe it!

    Great work at 9 am today ladies. You all did great on some heavy lifting and kettlebell swings. Good energy in the gym!

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