CFW has grown by 38!   We had 28 new members join in January and 10 so far in February.  Welcome to all our “newbies” and thank you to everyone for spreading the word about CrossFit Wilmington…  Coastal Car0lina’s leader in quality fitness and CrossFit training.

Introduction to Healthy Eating and Paleo Nutrition – Wednesday, February 23 at 6:30pm   $40.00
*We will close the gym for this class at 6:30pm.
Our foundational nutrition class we urge all our members to attend.  This class teaches the benefits of eating the way humans evolved to eat and unteaches the myths of popular nutrition and weight loss diets.  There no gimmicks, no magic fixes, and no bull in this class.  We line it out for you and tell you exactly what to eat and how much of it.  Every person who’s followed our recommendations has been successful with becoming more healthy and changed their body composition for the better.  How many “fad” diets can claim 100% success rates?  We do…  for all those who follow the basic guidelines we suggest.

Performance Nutrition – Thursday, 3 March at 6:30pm  $40.00
If you’ve reached your weight loss goals, hit a plateau, or ready to step your workouts, we’re presenting a more performance minded nutrition class.  We discuss carb and calorie cycling, intermittent fasting, post workout nutrition, and supplementation for increased recovery and improved performance.  When training hard, the body needs more nutrition than most can get from just food.  By focusing on eating for recovery, we can better sustain steady increases in performance, better your focus during workouts, and optimize your recovery and sleep.  Endurance, stength, and CrossFit athletes all benefit from better recovery.

Meagan working on developing a one arm pull up.

5 rounds for time…
(135lbs, 95lbs)
8 Deadlift
8 Jerk (push, power, or split… your choice)

Snatch – 85% x 1 x 3
C&J – 85% x 1 x 3
Hang snatch high pull – 75% x 2 x 3
Snatch Shrug Pull – 120% x 2 x 3

13 thoughts on “Welcome and Thank you!

  1. Rachel Kay says:

    MEAGAN!!! Your the best and I look up to you because your so strong and come in a tiny package. You can defiantly hold your own girl!

  2. Whitney says:

    One armed pull ups?!? Who ever even heard of such a thing, and you’re doing them! You are a tower of power.

  3. Meagan says:

    Awe thank you guys. I am going to get that one armed pull-up….I promise. And I am tiny???? I mean I am taller than most 1st graders at my school….so give me a little credit. Haha 🙂

  4. Jen S. says:

    BTW, Just signed up for the Warrior Dash on August 27th in Huntersville, NC. Kelly was kind enough to let me know that the earlier heats are already full… so if you plan to go you better sign up soon! I had to get in the 12:30 pm heat…and it’s gonna be hot as hell probably so the earlier the better! Let’s do eeeet!!!!

  5. Peiwen says:

    Meagan you’re such a badass!

    Jen, Larry and I are signed up for the 11am heat . I’m super excited about it! This is going to be awesome.

  6. Jason says:

    Many thanks to Don and Taylor for their great instruction this morning. Also, much love to my fellow newbies Rob, Logan, Elizabeth and Sharon! Your support was instrumental to me finishing. Wow!! Great work this morning!

  7. Scott Stalls says:

    No worries Kelly, I am in for the 12:30 heat, plus A-webb text said he is in for 12:30, See you tomorrow

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