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Posted: 7/3/2009
Friday: We're closing at 7pm this evening and will be closed Saturday (tomorrow).
Dawn at full extension and at the top of the second pull.
WOD: Squat thruster 3 - 3 - 3 - 2 - 1 12, 9, 6, 4, 2, 1 reps of each for time...
deadlift high pull (95lbs-M / 75lbs-F)
pull ups
Posted: 7/2/2009
Thursday: We will be closing an hour early Friday (tomorrow) at 7 pm and will be closed Saturday July 4th for our Independence Day holiday.  Dan, Maura, Jeremy (foreground) and Bridgette, Dawn, and Clair (far) after yesterday's beach workout. Next week we'll take the tires and kettlebells out on the sand for even more fun. Thanks to Glenn and his triathletes for inviting us to participate in their workout.
3 sets of 5 OHS (95lbs -m / 65lbs-F) and then hold at the bottom for max time 2 handstand holds for max time
1 front plank for max time
1 left plank for max time
1 right plank for max time
1 ghd sit up hold at level for max time
1 ghd back ext hold at level for max time Posted: 7/1/2009
Wednesday:  Last night's nurtrtion class was great.
Thanks to all that attented and listened to the information.
WOD: [("Jackie"/ 2) x 2] 4 rounds for time.
Row 500 meters
25 thrusters (45lbs - all)
15 pull ups Posted: 6/30/2009
Tueday: Happy Birthday Tracy!
Nutrition class - tonight - 7:30 - FREE! - No excuse.
Due to the nutrition class starting at 7:30, we're closing the gym floor at 7:15. Plan accordingly.
Beach Workout tomorow afternoon w/ Glenn McCarroll and crew at Wrightsville Beach
 CFW at the Beach. Sunday was fun!
WOD: CF Total Squat - 1 rep max
Shoulder Press - 1 rep max
Deadlift - 1 rep max
Post weight for each lift and their total. Posted: 6/29/2009
Monday: Congratulations to Olympia and Eric. Yesterday those two tied the knot! We're so happy for you guys. Let us know how the honeymoon goes! Beach Workout w/ Glenn McCarroll - this Wednesday night on Wrightsville Beach at 6pm at Lifeguard Tower #11. That's just north of The Oceanic Pier and Restaurant. Show up by 5:45pm and park across from the Oceanic. Bring googles for the swim and water to hydrate. Tomorrow, Tuesday, 30 June we are giving a free nutrition class.
Bring yourself and anyone else that's interested... they DO NOT have to be a CF Wilmington member to come!! Everyone can benefit from improving the quality of food they eat, not just CrossFitters. Don't miss.
Referral Incentive:
 Take postcards from the front desk and give them to friends, family, colleagues, your MD, Chiropractor, or whoever you'd like to bring to CFW. They get $10 off their first month and you get comp'ed a month's membership with four referals.*Make sure when you refer someone to let us know or have them tell us.
CrossFit Women are Beautiful.
Most of you have read this. In case you haven't... http://www.againfaster.com/articles/from-the-archives-you-are-beautiful.html
Ellen. WOD: 3 rounds for time... 7 clean and jerk (185lbs-M / 135lbs-F)
10 burpees
7 snatch (135lbs-M / 95lbs-F)
*This one's a heavy one. It's one of Caity Matter's, winner of the 2008 CF Games.
Watch Caity do it in 8:24 -
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Last updated on July 2, 2009