Dawn and Amanda put on stellar performances in Regional WOD 2 to lead the team to a first place finish. Team CFW currently sits in 8th overall.

Our individuals John Z and Felice are currently in 6th and 15th place respectively.  See Felice in action here.

Crossfit

“Cindy”
AMRAP in 20 minutes of…

5 Pull-ups
10 Push-ups
15 Airn Squats

Track the CFW athletes and team on the CrossFit Games website.
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Wilmington Strength & Conditioning strength Coach, James Tatum, observes and assesses Mike C. and Jeremy H. during the Balance and Strength Evaluation.  New members of Wilmington Strength & Conditioning begin with the eval.  With it, the WSC coaching staff identifies mobility and strength imbalances and address them with corrective exercises.

CrossFit
“Diane”
21-15-9 reps of each for time…
Deadlift (225lbs/135lbs)
HSPU

The Winners of the raffle are:

• 8 Session BioSignature Modulation ($400 value) - Kyle Harvell
• “The 5″ Foundational Nutrients Bundle ($125 value) - Ryan Peterson
• 1 free enrollment in CFW Kid’s Kamp ($125 value) - Mike Cullen
• ALASTAR Level 1 Pistol Course ($150 value) - Jocelyn Collins
• Prima Day Spa gift card courtesy of Jen Saucier ($100 value) - Renee Coffey
• A 3 day 2 night Caribbean Cruise courtesy of Scott Stalls and Tournament Promotions ($500 value) - Emily Edwards
• One month unlimited use of the Infrared Sauna ($100 value) - Laura Justice

A huge thank you to everyone who donated items and bought tickets for the raffle! The money raised will help offset a lot of the out-of-pocket expenses for our competitors. Your generosity is greatly appreciated.

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Good luck to all the Regional competitors competing this weekend! To stay up to date with the leaderboard go here

2012 Summer Kid’s Kamp Ages 4-7
Enrollment for our Crossfit Kid’s Kamp is now open. The camp will run 9am to 1pm from June 18th – June 22nd. 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)
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CFW Instructor Gene demonstrates the rack position of the front squat to Jim, Kristen and Trey in intro one. Welcome Jim Kristen and Trey!

Crossfit

Tabata these… 8 rounds of 20 sec work/ 10 sec rest each
4-Count Flutter Kicks
Back Extensions
Front Plank Holds
Ab Mat Sit-ups

CFW Individual Regional Competitors

Crossfit Wilmington will be represented this weekend at the Mid Atlantic Regional by Individual Competitors Felice  and John Z. Felice finished the 2012 CF Open ranked 32 overall. John Z.  is making his third consecutive trip to the CF Regionals, finishing 13th overall in the Open. John Z. finished 5th overall in last years Mid Atlantic Region and looks to top that this year.

Good luck to Felice, John Z and our CFW Affiliate Team as they make strong run this weekend towards the CF Games in California!

JZ preps for competition with 100 lb dumbbell snatches.

Felice receives a 115 lb snatch during the snatch ladder. She finished with a 140 lb snatch a few lifts later.

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We will be doing all of the final weigh-ins and body fat tests throughout today. There are over 50 people in the competition; we will get you all measured quickly and efficiently.  You do not have to sign up, just be prepared for a little wait if you are here during our busy hours.
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Crossfit

For time…
50 Reps of Ground to Shoulder to Overhead (155/115)
5 Burpee’s EMOM
* Start WOD with 5 Burpee’s

Raffle to Support CFW’s Team Trip to Regionals

Today will be the last day for you to purchase raffle ticket’s to help support the CFW team’s travels to Maryland for the GF Games Regionals. Travelling to CrossFit competitions can be expensive; from registrations fees, to hotels, meals and the cost of taking three days off  work, our competitors have to pay all out of pocket.  To help offset some of these costs, we will be raffling off items generously donated by friends of CFW.  The items are as follows:

• 8 Session BioSignature Modulation ($400 value)
• “The 5″ Foundational Nutrients Bundle ($125 value)
• 1 free enrollment in CFW Kid’s Kamp ($125 value)
• ALASTAR Level 1 Pistol Course ($150 value)
• Prima Day Spa gift card courtesy of Jen Saucier ($100 value)
• A 3 day 2 night Caribbean Cruise courtesy of Scott Stalls and Tournament Promotions ($500 value)
• One month unlimited use of the Infrared Sauna ($100 value)

Costs:

• $10 per ticket
• $50 for all tickets

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Purchase your Unlimited FIR Sauna pass today Cost: $100 per Month
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Crossfit Wilmington Intern, Meredith, in the front rack position on front squats during yesterday's Operator Ugly Test. Meredith will be getting her CF Level 1 Certification in July. Welcome to the Staff Meredith!

Crossfit

“Operator Ugly” Day 2

Max Reps “Strict” Dead Hang Pull-ups
rest 2-3 minutes

AMRAP in 10 minutes of Sandbag Get-ups (80/60)
rest no more than 10 minutes then…

3 mile Run (our 5k course)
*Your goal is to finish the run with-in 30 minutes

Click here for full explanation, standards and YOUR SCORE