We were deeply saddened this weekend to find out about the sudden unexpected death of our grandfather – Adolfo Garcia. This is very hard for everyone who knew him – especially our family, so please keep us in your thoughts and prayers. Adolfo was a pillar of stability in our family – he always was there to help any way he could and in times of crisis would be a huge source of stability and calm to keep everyone positive. Even during his last days – he did not tell anyone about the issues he was having which is why his death was such a sudden surprise.

Even at the age of 78 – he was active and enjoyed spending time with us as much as he could. He actively participated in workouts with us and tried to stay as active as possible throughout his entire life. At times it was hard for us to keep up with him. Without him – I don’t even think CFC would be here or where it’s at today. His energy and love for travel inspired me to join the Air Force and ultimately led me to start this business back in 2007. He will be greatly missed and his memories will continue to inspire everyone that knew him.

RIP Adolfo Garcia

Your Grandson,
Ezekiel Martinez

Crossfit Coastal is more than a gym, it’s a family, a brotherhood and a team. I relocated to Wilmington two years ago and this was one of the first places I came. Everyone took time to welcome me to the community of Wilmington but more importantly the Crossfit Coastal community.

The coaches were (and still are) adept and knowledgeable on the sport of fitness while also taking the time to personalize my training. When I am slow they motivate me to speed up. When I stop their intensity helps me suck it up and push forward. Crossfit Coastal has made me a better person and I couldn’t imagine working out anywhere else.

Luke W.

The foundation of the CrossFit pyramid is nutrition. When our athletes combine their training with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar the results are AMAZING. The founder of CrossFit, Coach Greg Glassman, states it brings “a jet stream of adaptation.” Learn more at our Nutrition Meeting.

The following topics will be covered:

• Nutrition & Timing
• Sleep and how to get it – if you wake up more than once a night this meeting is definitely for you!
• Supplements & Recovery
• People to Follow
• Question and Answer

Nutrition Meeting @ CrossFit Coastal
This class will be an hour long with a 20 min Q & A afterwards.
Saturday – May 18th @ 12:00 PM.
Tuesday – May 21st @ 1:00 PM & 6:30 PM
*Current/prior clients = $30*
*Visitors = $40*
Whether you are a member of the community or not, our nutrition programs are available to anyone ready to eat themselves healthy.

REGISTER HERE

Effort is crucial to succeeding at any program – credit: T-Nation

This is going to be a light week – it’s our deload week in the Wendler 531 program. Why go light this week? Here’s why…

Consistent training eventually builds a deficit that cannot be repaid in a single rest day. A deload week is a chance for your body to recover from that deficit. The deload week allows your body to catch up – to repair connective tissue and restore testosterone/cortisol ratios. Muscle can recover more quickly than connective tissue. A deload week keeps tendons and ligaments healthy. If you chronically develop tendonitis, then scheduled deload weeks are definitely part of the solution. Courtesy of Tony Gentilcore

Workout of the Day
Squats: 5 @ 40%, 5 @ 50%, X @ 60%
then…
3 Rounds
100 ft Lunge
50 Air Squats
25 Back Extensions

Workout of the Day
Wendler Press – Week 3
AMRAP 8 Ladder
Shoulder to Overhead
Toes 2 Bar
Rest 4 minutes
AMRAP 8 Ladder
Ring Dips
Slam balls

High Protein Diet to Lose Fat and Preserve Muscle – Charles Poliquin

The Cuban diet: eat less, exercise more – and preventable deaths are halved

The Best Shoulder Mobility Drill EVER