Our efforts have already raised over $4,000 in cash and items for raffle.

Jill Pantano is coordinating a childrens area and needs help watching the little ones.

Anyone wishing to volunteer, please arrive at CFW at 1pm on Monday.

Thank you to our sponsors.
Pantano for Congress – Tshirts and contribution
Alastar TDSC – Advanced Concealed Carry Pistol Course and contribution
CF Wilmington / Port City CF / CF Carolina Beach – Free INTRO and 3 mo membership
Shooter’s Choice – Glock M26
Back Water Guns – Remington M870 Shotgun
Cameo 1900 / Brian Parke – Gift Certificate and refreshing beverage
Prima Day Spa / Jen Saucier – Gift Certificates
Oakley Inc. / Oakley.com – Sunglasses
Melissa Hoff, DDS – Contribution
Extreme Outfitters – Gift Certificates
Custom Fit Meals / Mike Clay – Meal Plans
Thirty One / Christy Street – Raffle Item

Active Care Chiropractic / Dr. Eric McGraw – On site Care and gift certificates
Marriot of Carolina Beach / Abby Fedderman – Vacation Package
YonderShore Consulting / Todd Dengler – Website Mobile Conversion Package
Salon O2 – Contribution
Next Level / Jarod “J-Rod” & Dawn Olsen – BioSig Method
GNC at Mayfaire / Mark Czesak – Gift Certificates
Bike Cycles – Gift Certificates
Coastal Urge – Gift Certificates
Carolina Specialties – Items for raffle

*These local businesses dontations / contributions exceed $100.  Their generosity is greatly appreciated.

Chef Drew Loesch of Custom Fit Meals, sprinkles pepper jack cheese on the top of chipotle beef souffle breakfast "muffins".

“It was more than five years ago, but Mike Clay remembers his 25th birthday like it was yesterday. That’s when a lifelong battle with his weight had reached a peak.  He weighed 300lbs…”

Click here to read the remainder of CFW Member, Mike Clay’s story and Custom Fit Meals featured in The Star News.

If you’ve not tried Custom Fit Meals, see an instructor.  We have samples!
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CrossFit Wilmington is Closed tomorrow.  Enjoy your weekend.

We’ll see you Monday at the fundraiser!!
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Wednesday Beach Workout tallied over 80 people!

Chelsea at Wednesday's Beach Workout

So no, the workouts are not out of control…  they’re a blast!  We had over 15 people that aren’t even members of CFW.  Represented were all the CrossFit affiliates in the area, Evolution MMA, O2, Gold’s, Wilmington Health Nuts and others that “just heard about it”.

CrossFit
Team Workout
In teams of two, complete the following for time…
50 air squats each
40 push ups each
200 meter pole high (on shoulder) carry
200 meter pole low (hang) carry
Row 500 meters each – share one rower
5 Tire Flips each

Facts about fat:

1. Obesity is not a disease.  Being obese leads to disease.
2. If you are more than 12% (male) or 15% (female) BodyFat, you are fat.
3. If you are fat, it is your fault.  If you’re reading this, you’re in the right place to fix it.
4. Caloric Restriction always equals fat loss.  Eat less and you’ll lose fat.
5. Slow cardio and long metcons increase cortisol and estrogen and decreases testosterone.
6. Strength Training increases testosterone.
7. Insulin makes you fat.  Carbs make you make insulin.  Carbs make you fat.
8. Fish Oil is number one supplement for fat loss. It only works if you implement #4 and do #6.
9. There’s no magic fat loss method.
10. Paleo Nutrition Model is the healthiest way to eat less and lose fat.

We’ve scheduled a nutrition class for this coming Wednesday evening, June 1st.  Come join us.  It will change your life.  Cost – $40

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Memorial Day is day of remembrance for those who have died in our nation’s service.

Memorial Day is not the official beginning of summer.

Read: President Clinton’s Memorandum on National Moment of Remembrance

“Back at home a young wife waits
Her Green Beret has met his fate
He has died for those oppressed
Leaving her this last request…

Put silver wings on my son’s chest
Make him one of America’s best
He’ll be a man they’ll test one day
Have him win the Green Beret” – Excerpt from “The Ballad of the Green Berets”

CrossFit Wilmington is hosting “MEMORIAL DAY MURPH” on Monday, 30 May at 2pm.  The proceeds go to The Wounded Warrior Project in honor of Lt. Micheal Murphy – KIA 28 JUN 2008 and the College funds of Rogue and Gunnar Bitner, sons of MSG Benjamin F. Bitner – KIA 23 APR 2011

Tickets for the raffle are on sale today at CrossFit Wilmington.

• $10 per ticket for general raffle
• $20 per ticket for Glock M26
• $20 per ticket for Remington 870 Shotgun

CLICK HERE FOR DETAILS
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CrossFit
Snatch Grip Deadlift  8 – 8 – 8 – 8  at (3/0/0/0)
Do not let the weight touch the ground at the bottom.  Get as close as possible.  The entire set should be done under tension.  The weight you use will not be anywhere near your deadlift max.  Don’t let your drive to lift more weight ruin the training focus and lessen the time under tension.
Chin Ups  5 max rep sets at (3/1/0/0)
Weighted Back Extensions (45lbs/35lbs)  5 max rep sets

The scores on Military Athlete’s “Operator Ugly” Test were impressive.  It’s always a good practice to see where we stack up against another gym’s standards.  It qualifies our programing, at least to that test.  Check out the scoring standards to see how you did.  If you’re new to CFW, CrossFit, and/or GPP and didn’t do as well as you’d like, do not worry.  We’ll redo this thing in 3 months and you will see huge improvements.
Minimum passing score is 100, and finishing the run within 30 minutes.  Scaling it = failing it.
For athletes less then 160#
- 110 is a respectable score
- 115 is a good score
- 125+ is a great score

For athletes between 160# and 200#
- 125 is a respectable score
- 140 is a good score
- 150+ is a great score

For athletes greater than 200#
- 145 is a respectable score
- 160 is a good score
- 170+ is a great score
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Beach Workout Tonight
615pm at The Oceanic Pier (Life Guard Tower 11).  Everyone is welcome.  Bring a friend.  The workouts aren’t technical.  The swim is completely optional.

CFW closes at 5:30pm today.  The final class for the day is 4pm.
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Raffle Tickets for our “Murph on Memorial Day” fundraiser go on sale tomorrow.  $10 for a chance at one of all the great items donated by our sponsors.  $20 for a chance at the Glock 26. $20 for a chance at the Remington 870 shotgun.
A huge thank you to all our sponsors and supporters.  As always we’re humbled by the generosity of the CFW extended family and network.
The fundraiser begins at 2pm on Monday.

We need a few volunteers to help set up and manage the event.  If you’re willing to help out, come to CFW at 1pm on Monday .
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CrossFit is GPP… general physical preparation.  In other words, it makes you physically ready to go do fun activities outside the gym.  Getting outdoors is very healthy for you, both physically and psychologically.

There are many outdoor opportunities in and around Wilmington.  Seek them out.

Uwharrie National Forrest - 3 hours drive from Wilmington. Good hiking and mountain biking.

Cape Fear via Kayak

Wrightsville Kayak Company rents kayaks and stand up paddle boards.  They will deliver them to you and come pick them up.  Check them out at www.WrightsvilleKayak.com

CrossFit
32-21-15-9 reps of…
Box Jump (24″)
Push Press (95lbs/65lbs)

Join us at CrossFit Wilmington this Memorial Day, Monday, 30 May, as we honor those men and women who gave the ultimate sacrifice.  We’ll honor their service by doing the infamous CrossFit Hero workout “Murph”.
1:30pm until
Raffle for prizes to include a Glock M26 and a Remington 870 Tactical Shotgun and many other nice items donated by local businesses.

Shooter's Choice has donated a custom Glock M26 similar this one.

Proceeds will go to The Wounded Warrior Project in honor of Lt. Michael Murphy – KIA 28 JUN 2005 and to the college funds of Gunnar and Rogue Bitner, sons of MSG Ben F. Bitner – KIA 23 APR 2011 Afghanistan.
CLICK HERE FOR MORE DETAILS
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We will have another beach WOD tomorrow at 6:15pm at the Oceanic Pier.  The gym will be closing at 5:45 so plan to come out and join us for some fun in the sun.

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The 4 o'clock crew getting down... and up during yesterday's/today's running of Military Athlete's Operator Ugly Test

CrossFit
Complete yesterday’s Operator Ugly if you did not.

Back Lunge  5/5 – 5/5 – 5 /5 – 5/5 – 5/5
Close Grip* Bench Press  10 – 10 – 10 – 10
*Close grip is just inside shoulder width.
Weighted GHD Sit Ups  25 – 25 – 25

Join us at CrossFit Wilmington this Memorial Day, Monday, 30 May, as we honor those men and women who gave the ultimate sacrifice.  We’ll honor their service by doing the infamous CrossFit Hero workout “Murph”.
1:30pm until
Raffle for prizes to include a Glock M26 and a Remington 870 Tactical Shotgun and many other nice items donated by local businesses.
Proceeds will go to The Wounded Warrior Project in honor of Lt. Michael Murphy – KIA 28 JUN 2005 and to the college funds of Gunnar and Rogue Bitner, sons of MSG Ben F. Bitner – KIA 23 APR 2011 Afghanistan.
CLICK HERE FOR MORE DETAILS
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Saturday's Affiliate get together at Port City CrossFit was a blast. Thanks to Keith and Tracey for hosting. Thanks to Brock and the CF Carolina Beach Crew for coming. The affiliate get togethers give us the opportunity to meet the other CrossFitters in the Wilmington area. CF Carolina hosts the next one... stand by for dates and details.

CrossFit
“Operator Ugly Test” by Military Athlete

The test is designed to be completed in 90-105 minutes.  If need be, complete as much of the test as possible today then finish the remainder tomorrow.  Read the full explanation and standards provided in the the links.

Warm up: 4 Rounds
10x Goblet Squat @ 12kg
8x Push Ups
10x Sit ups

Max Rep Bench Press (185lbs/95lbs)
Rest 2 minutes
Max Rep Front Squat (185lbs/95lbs)
Rest 2 minutes
Max Dead Stop Deadlift in 1 minute (225lbs/135lbs)
Rest 2 minutes

4 Rounds of AMRAP of
60 seconds of 25 meter sprints
60 seconds rest

Rest 5 minutes

Max reps dead hang pull up

Rest 2 minutes

Max Rep SandBag Get up / Get down in 10 minutes(80lbs/50lbs)

Rest no more than 10 minutes

Run 3 miles in 25lbs vest

Click here for full explanation and standards.

*Some items are modified