Pre- Order your CFW Hoodie for the Holidays!
We are now taking Pre-order’s for CFW Sweatshirt Hoodies through Dec 2nd. These will be Gildan 7.75 oz. Heavy Blend™ 50/50 Full-Zip Hood. The cost will be $40 for each. This will be Pre-Orders only and all money (cash or check) must be paid before Dec 2nd. See Josh or Tanner for details.

Situational Awareness and Threat Detection Course (SAT-C) Tomorrow Night! CFW will close at 5:30
The class outlines and illustrates techniques to keep you and your loved ones from becoming victims of violent attack.  Attendees will learn measures special operations military and law enforcement use to avoid dangerous situations and how to apply them while at home, traveling in your car, flying, staying in hotels, and even what to do in case of work place and school violence.  The reality is, the world can be a violent place.  There are ways to avoid being a victim, this class will teach you how.

This Saturday November 19th- Powerlifting Seminar with Will Kuenzel
Will Keunzel will host a powerlifting seminar on Saturday, November 19th.  He will go over form and technique on the squat, deadlift and bench press.  Will is currently a competitive powerlifter with best lifts of 700lbs squat, 510lbs bench press and a 605lbs deadlift. If you are interested in getting stronger and better at your lifts we strongly urge you to attend this seminar.  It is guaranteed to make you a better lifter and overall crossfitter.

Group BioSig Seminar at Wilmington Performance Lab this Saturday
Come join Jared Olson of Next Level Training Systems for a seminar on the BioSignature Technique.  The Seminar will be held at Wilmington Performance Lab (3305 Burnt Mill Dr. suite 100). BioSig analyzes hormone imbalances and food sensitivities to enable you to change your dietary habits and maximize weight loss and fitness performance.  The Seminar will run from 11:30 am til 4:30 pm with a break for lunch. click here to sign up now!

Pat Smith, at 58 years young, completed a half marathon in Virginia on Saturday and was back in the gym Tuesday working hard.


Today we are going to work on Rowing technique, form and efficiency. We are going to cover the differences to rowing short, medium and long distances (yes, there is a difference just as in running). Today’s classes are open to Open Gym members as well.

Don’t worry though, there will be a WOD to finish up the classes!!

Olympic Weightlifting

Classes at 8am and 6pm

15 thoughts on “Working on the Row and Oly Course starts today

  1. Tanner says:

    I remember the first time I saw Mrs. Pat a few summers back at the old box. The workout was some max holds on the ghd machine. She whooped me on the back extension hold and the ghd sit up hold. I think she got something like 4 min on the back extension. I am continually impressed by you and scott’s dedication to coming in and staying fit. You are an inspiration to all of us.

  2. Sandie says:

    Great work 6amr’s! Albert, thanks for being a most awesomest partner!!!! You are ah-mazing! Have a great day everyone! Happy Wednesday!

  3. Sara Clark says:

    To anyone thinking about skipping out today: DON’T– Darren is a great instructor and the wod at the end is exhausting. Technique on a Row is just as important as technique on your lifts, and you will see very quantifiable, measurable changes in your performance. Take the help when it is offered to you!

    Great job 6am and props to Jenna for pushing it through at the end! Everyone in there improved this morning, and saw the benefits of attention to detail.

  4. Sandie says:

    Oh yeah, and thanks Darren! I absolutely love technique classes and the wod was challenging without being crazy!

  5. sara! says:

    Ms. Pat rocks!

    The chiropractor has me out of the gym until next week/this weekend. You should have seen the look I gave him; it was like someone shot my dog. :::scowl::: No upper body until we fix the neck injury I acquired in Breathing School. So I have been running and doing lunges till my legs fall off. Don’t worry; I can reattach them. It just requires me making a paste of Biofreeze.

    On that note, if anyone wants to run the Loop or Shell Island tomorrow, I’ll be out there again. And probably Saturday.

  6. Renee says:

    Everyone should take this class. The little changes make a big difference. Thank you Darren; you’re a great instructor. I hope you have a safe trip.

  7. Whitney says:

    Ms. Pat, I am so glad we go to the same gym. I love being around you and Scott and your energy. Darren thank you for an awesome class today. I liked all that stuff in the beginning. Burning new neural pathways and whatnot. Great class.

  8. Albert Steed says:

    Great class this morning. Thanks for the pointers on the Row Darren. I can tell a difference in what you are telling me and now just need to do it more consistently.

    @Sandie – you did awesome this morning. 🙂

    @Sara and Jenna – you two trip me out.

    For us all being in so early it is amazing how fast you all turn the conversations to the gutter.. I try to stay out of it but, you just pull me in. 😛

  9. DC says:

    Ms. Pat.. you have come soooo FAR and such a great person.. KEEP UP ALL THE HARD WORK!! WOW to those to did the rowing today.. AMAZING!! Such huge changes in a little bit of time.. The Engery level was sooo high from 6am and on till we closed.. That why I miss CFW Once again AMAZING job to all of you..

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