Memorial Day

By Josh | In Today's Workout | on May 26, 2013


Happy Memorial Day
Memorial Day is not about going to the beach, cookouts or a day off from work. It is about remembering the men and women who have given the ultimate service to this country. Whatever your plans today, take a second to thank a veteran or an active member of our Armed Forces serving our country.  Have a safe and happy Memorial Day!

Memorial Day Hours:
Crossfit: 9am-1pm and 3:30-6pm, please plan your workout accordingly.
Regular class times for Wilmington Strength and Conditioning and Olympic Weightlifting



Join us this Saturday at Clean Eatz for their grand opening celebration and an expo of health and fitness in Wilmington.  CFW will be there running a workout for attendees.  There’s a long list of other fitness minded companies that will be on hand for you to chat with and learn about.  Come get your workout in and then grab a bite to eat.



In memory Lieutenant Michael Murphy – KIA June 28th, 2005.

For time…
Partition the pull ups, push ups and air squats as needed. Start and finish with the 1 mile run

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Wilmington Weightlifting Club

Snatch – heavy single
then… [90%x1, 95%x1, 100% x 1] x 3
Clean & Jerk – heavy single
then… [90%x1, 95%x1, 100% x 1] x 3
Clean Pull – 105% (of clean) x 2 x 5
Front Squat – heavy single
then… [90%x1, 95%x1, 100% x 1] x 3

7 Comments to "Memorial Day"

  • t. says:

    May 26, 2013 at 7:45 pm -

    There’s no workout that can bring our brothers back… and honestly, it’s doubtful there’s a single son, wife, daughter, father, or mother who has lost a family member in service to our country that gives a sh*t that you are going to workout today. I mean, think about it. If you had just lost your husband and you are trying to explain to your son and/or daughter why their father will not be coming home again, would you add the part about fitness crazed people hitting the gym and dedicating their WOD to our nation’s fallen. As if you sacrificing an hour of your day to workout, something you were most likely going to do anyway, is somehow a good tribute to the deaths of our freedom fighters. Like a workout will, in some way, compare to their sacrifice.

    Not what you wanted to hear? Probably not. My point? It’s not the workout or the effort you put into it that means a damn thing. What matters is you consider our fallen. It matters that you care enough to take a minute and do something that lets the families left behind know you care. It matters to those of us that have lost a long list of Brothers that you can take a few minutes of your holiday weekend and do something that shows you care about something bigger than yourself.

    Take it one step further… donate to a nonprofit in support of our fallen’s families.

    1. Jordan says:

      May 27, 2013 at 10:46 am -

      Hear, hear.

  • Grace S. says:

    May 27, 2013 at 7:34 am -

    Well said

  • Jordan says:

    May 27, 2013 at 10:48 am -

    Please excuse my poor reading comprehension, but does the last class of the day start at 5:00pm or 6:00pm?

  • Josh says:

    May 27, 2013 at 2:50 pm -

    5pm Jordan

  • Bryan says:

    May 27, 2013 at 3:48 pm -

    Thank you Tony for your words. It was humbling today to do Murph in honor of Lieutenant Michael Murphy. It was especially moving when Taps played in the middle of the WOD.

    Today, Noah and I will be donating to Special Operations Warrior Foundation as you directed. We are extremely grateful for the men and women who serve and who have laid their lives down to keep us free.

    “It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.” – General George S Patton

  • t. says:

    May 28, 2013 at 9:50 am -

    Bryan… That was the first time I’ve ever heard Taps played on the radio (XM Radio, Ch 47 Octane) like that. I was taken back a bit.

    I have to give it to Noah. He was mid workout and I jokingly offered him my body armor. He didn’t hesitate and reached for it. He threw it over his head and kept right on getting it. I was impressed.