The Official Crossfit Wilmington Site

www.pantanoforcongress.com

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The Women of CrossFit Wilmington 2010 Calendar

A classy capture of 12 beautiful CFW ladies in motion by Olympia Flaherty

www.OlympiaFlaherty.com

All proceeds go to

The Wounded Warrior Project and The Special Operations Warrior Foundation

Help us recognize the many sacrifices our servicemembers make in protecting this country by participating in this run. All proceeds for this event will go to support the Wounded Warrior Project, whose mission is to honor and empower wounded warriors. http://recognitionrun.eventbrite.com/

Powerlifting Seminar

This Saturday, 13 March at 9am, Will Kuenzel is at CFW giving us powerlifting instruction.

Will presents powerlifting technique in an affordable seminal that is quaranteed to improve your lifts and add weight to your total.

"This is the most educational lifting semiar I've attended." -t.

Posted: 3/10/2010

Wednesday

Nutrition Class

New material and more resources for this class.

Thrusday, March 18 at 6:30pm - $30.00

Josh - WOD 1 at the NC Sectionals

CrossFit

15 front squat (155lbs/105lbs)

30 kettlebell swings (16kg/12kg)

5 slam ball (20lbs)

10 front squat

20 kettlebell swings

10 slam ball

5 front squat

10 kettlebell swings

15 slam ball

Weightlifting - Class at 6pm

Snatch - 1 rep max

Endurance

www.CrossfitEndurance.com

comments ()

Posted: 3/9/2010

Tuesday

Happy Birthday (yesterday) 21st Zach B.

Dr. Eades on anti-inflammatory drugs: http://www.proteinpower.com/drmike/archives/2006/07/ditch_your_nsai.html

Powerlifting Seminar

Will Kuenzel will be here on Saturday for his seminar on strength. Have an expert and competitive lifter tune up your lifts. I guarantee it'll add pounds to your deadlift, press, and squat. Ask anyone that's attended prior classes Will has given at CFW and they'll tell you no different.

Its the best $60 you'll ever spend on your fitness!

We need a head count on those who are planning to attend Will's Powerlifting Class this weekend. We need 12 to make it worth Will's trip up from SC. Post on comments or sign up at the front desk by Wednesday (tomorrow).

Caleb(12th) and Tanner(40th) in WOD 1 at the Sectionals

CrossFit

"Murphy"

For time...

Run 1 mile

300 squats

200 push ups

100 pull ups

Run 1 mile

Yes, the bridge is over the ditch and the run course is up (sorry, Shawn) so it just seem fitting our first run workout be "Murph".

Weightlifting

Snatch (up to 115lbs-M/85lbs-F) x 1 x 12 with exactly 1 minute b/tw lifts

Snatch high pull: work up to a heavy triple x 3

Squats/push ups/pull ups of "Murph" for time. No running. Break them up as needed

Endurance

Just do "Murph"

comments (21)

Posted: 3/8/2010

Monday

This past weekend was another great CrossFit competition. Top CFers from NC and SC came together to see who had what it takes to advance to the Regional competition in Jacksonville, FL in May.

Andy Hendle and Co. of CrossFit Charlotte, Michelle B. of CrossFit Ft. Bragg and all the volunteers and judges ran one heck of an event. It was well organized and the judging was the best I've seen at a CF competition.

Brad and Eric of Muscle Driver USA supplied the top notch equipment, some of which we brought home with us.

Of our crew Caleb moves on to the Regionals. He was most consistant and averaged the best score. A huge congratulations to Caleb!

Stand by for photos and more details.

CrossFit

5 rounds for time...

6 deadlift (275lbs/155lbs)

15 box jumps (24"/20")

pull ups (20 reps-M/15reps-F)

Weightlifting

2 position (just above knee / just below knee) [w/ up to 115lbs-M / 85lbs-F] x 1 x 4

Over Head Squat 5 - 5 - 5 - 5

2 rounds of CF WOD

Endurance

www.CrossFitEndurance.com

comments (20)

Posted: 3/7/2010

Sunday

"No Good's" Retirement Party

Crossfit Wilmington - Workout Of the Day picture

From Ron:

CrossFit Wilmington FAMILY,

I know most of you are under the impression that I retired a year ago. I can not confirm or deny this, however the OFFICIAL CEREMONY is next week.

You are all invited to the ceremony and the party the next day. This includes all our NEW COMERS. You are all invited! You all know how important this BOX and its members are to me. It is 90% of why I am staying in Wilmington and not moving back to Alaska, YET.

I know there is a power lifting seminar and a TRI on the 13th. No problem, show up afterwards. If you can only make one event that is fine.

I just want you all to know that you are all important to making the BOX what it is and I would be honored if you came and hung out with me as I finally close the book on my Active Duty Marine Corps Journey. Thank you all.

Your Friend, Brother and Patriot,

MSgt Ron "No GOOD" Holmes

Directions:

Retirement Ceremony will be held on 12 March 2010 at 0900 (AM), you will need to be seated by 0845 (AM). Location is the Stone Bay area of Camp LeJeune NC.

If you are traveling from Wilmington NC. 17 North, pass the turn for FOLKSTONE Rd immediately after that (SO SLOW DOWN) turn right onto Sneads Ferry 172. Continue on 172 till you come to the traffic light , known as 4 corners. McDonald's will be on your left, turn right on to 210 and travel approximately 3.5 miles You will come to another traffic light, CVS will be on your left and Food Lion will be on your right. Just pass Food Lion on your right will be RICK's Restaurant and Sports Bar 510 Petes Way Sneads Ferry NC 28460. Park in this parking lot, there will be a big White School bus that will take you to the ceremony. This will avoid everyone having to get a pass. Yes the bus will bring you back to your cars. Plan on parking at Ricks by 0815 and getting on the bus at 0825. Thank you all for your flexibility.

This is important and I need a response to avoid delays at the gate. Because this is a secure facility I have to provide a BY NAME ROSTER of those that will be driving. If you are planning on attending please let me know No Later Than 9 March 2010. This will give the Marines supporting this to create a roster for the gate and allow you to enter will little delay.

The Ceremony is planned to be outside in front of the MARSOC HQ building and will last one hour. In the event of rain, ceremony will move to the Marine Reserve building, gymnasium. Which is less than one mile away.

Traveling from CrossFit Wilmington on Market Street plan on one hour of travel time. If you are planning on attending I suggest you leave no later than 0715 this will provide enough time for travel and any unforeseen mix ups at the gate and or change to the alternate location. I will add again that you need to be in your seats at 0845. There are actually two retirements and a building dedication this day so the time line is tight and will be followed.

The following day 13 March 2010 is the retirement party.

LOCATION

3406 Sparrow Hawk Ct

Wilmington NC 28409

TIME

NOON- till April

THEME

Wear something Hawaiian or Camouflaged or both.

We will have a 100lb Pig, a few kegs, Red and White Wine some burgers and some dogs. Please feel free to bring anything that you want to eat or drink. Hoping to have some games hoping for good weather and and the roasting will start 6pm .

Thank you all that can make it. I hope to see you all there. Feel free to bring guest, pass the word and bring kids if you have them.

comments (5)

Posted: 3/6/2010

Saturday