"The Women of Cossfit Wilmington" Calendars are here!
  All proceeds go to 
The Wounded Warriors’ Project and The Special Operations Warrior Foundation.  

Sergeant Joseph “Jody” McPherson Fundraiser Night at Chick-fil-A!
Eat fast food tonight!!
Chick-fil-A on Oleander Drive and the Wilmington Police Department have partnered up to bring you the Sergeant Joseph “Jody” McPherson Fundraiser Night at Chick-fil-A on Oleander Drive! Come to the Oleander store location tonight between 5 and 8 PM and 15% of proceeds will be donated to the college savings fund for Sergeant McPherson’s 2-year-old twin boys, Jacob and Joseph.

CrossFit Wilmington upcoming events…
A.M. Olympic Weghtlifting Course
This go around we are offering a 6am Olympic Lifting Course to the morning crew and you early risers.  The initial class will be this Monday, January 18th at 6am.  Subsequent classes will be on Tuesday and Friday mornings. 
P.M. Olympic Weightlifting Course 
Our evening/Saturday course will begin on this Saturday, January 16th at 11am and weekday classes on Tuesdays at 
 A Lecture on Wellness, Injury Prevention and Care
by Dr. Eric McGraw: Thur, Jan 28th – 7pm – No Cost.  
Nurtition Class: Paleo / Zone Eating
Thursday, 21 January at 6pm
Grand Opening / SGT Jody Mcpherson Fundraiser
Free Cookout and workout.  Everyone’s invited – Saturday, Jan 30 at 10:00am
Mel smashed through yesterday’s workout as Rx’d. 
As did so many of you…  the weight was moderately heavy but it is always exciting to see you guys step up to the heavier weights.   
CrossFit:  "Diane"
21 – 15 – 9 reps for time of…
Deadlift (225lbs-M / 155lbs-F)
Handstand Push Ups
Endurance:  Bike, Run, Swim, or Row
15 minutes at 80%

Weightlifting:  Evening class starts Saturday.  Morning class starts Monday.

0 thoughts on “Posted: 1/14/2010

  1. ilario says:

    Colleen, thanks for sharing with your CFW fam. MEL, you look awesome dude, keep pushing! Thomas, Mark, Les, Scott, thanks for pushing me today guys- I was struggling.

  2. Yolleen says:

    This week, for me at least, has been full of ups and downs. . however, I have felt such joy and release once I walk into the crossfit doors. . and see people like me, that have ups and downs in their own ways and in their own lives; but we leave it outside, in the cold, and tell 'those times,' to f-off!! cause I am going to come here and workout with my buds and sweat YOU out!! Good BYE 'those times!' . . . just thought i'd share. . .thanks for listening 🙂 luv -yolleen

  3. t. says:

    I feel ya Colleen. I’m glad our spot is a place for find balance and shrug off the day’s downs. It’s the people and atmosphere. So maybe the next t-shirt will read “CFW… it’s cheaper than a shrink!” Ha.

  4. Em says:

    Yolleen…thanks for sharing..tomorrow will be a much brighter and better day for you! Mel…awesome job! Megan, thanks for doing the "modified" WOD with me tonight, really helped me push thru. Everyone have a safe and fun weekend!!

  5. robyn says:

    colleen, i agree! The last 2 1/2 months have been very difficult and an emotional roller coaster for me. I have missed my crossfit family and am ready to get back into it and very excited about the new box! See you guys soon!

  6. abby says:

    mmmmmmmmmmmmmmm chick fil a…i think I can handle it! I agree with you all! CrossFit is my sanity sometimes…

  7. Sandra says:

    What?! Just when I finally decide to go Paleo this?
    Bendito sea mi Dios! Uno lucha y lucha por comer bien y se lo hacen mas dificil! No. No. No. Pero que es esto. y luego preguntan por que tengo estas nalgas tan grandes.

    Sorry – you mention sinful food and that crazy Colombian just comes right out!

    Have a good one AMIGOS.

  8. drew says:

    Sandra, are those more excuses in Spanish? You'll just need more synchronized lunging and water-fountain visits like I saw you doing earlier in the week. I'll quit now, because I know from life experience not to piss off spanish-speaking women.

  9. taylor says:

    Wait wait wait, hold the bus. Sandra, did you say the P word? Paleo, I did not know you were going to take the plunge. People, if this is true, do you know what this means, for all of us?! Im telling you, soon we are going to have the most amazing PALEO recipies to try and paleo food cooked like we have never seen before. Why didn't I think of this sooner?! If Sandra goes Paleo, my kitchen may explode. I don't think you guys know how this woman can cook.

  10. Sandra says:

    Look e'here, Mr. Miami Vice (Drew)- instead of watching my every move, you should be concentratin' on your lifts. the only way you would know that I am engaging in some water-fountain visits is if you're watching me. I'm gonna tell your girl – I'm gonna tell your girl. She might even speak my language. then you'll really be in trouble.
    OhH, y para tu informacion I don't do those synchronized lunges any more – I maxed! I'm going for a new Hip Rotation "HR" PR – tonight! be there. and bring your camera!

  11. Sensei says:

    Love the banter!! T. I agree with you. Drew, I'll bring the camera to get Sandra kicking your butt on tape. Awesome stuff. Who wants to give me a ride from the gym to Chic Fila tonight? HA HA! stupid jeep….I need a new car!

  12. Angela says:

    Hey guys, If you're trying to find somewhere to donate to the disaster relief efforts in Haiti, this seems to be the best and most legit way I have found so far. Text Yele to 501501 and $5.00 will be charged to your next cell phone bill (you won't even miss it). It will send you a confirmation text before it goes through that you have to say yes to and then sends you a final confirmation. OR you can go to and donate more than that! See below for more info!,28804,1953379_1953494_1953528,00.html Thanks! See you all soon.

  13. Sandra says:

    Taylor, you are sweet! Looking forward to your dates – speaking of, a reminder to all CFW ladies ( and Josh & Tom =) *~*~ LADIES NIGHT this FRIDAY~*~* Tapas at the house around 9 then off to the town we go to teach Taylor how to Latin Dance (need to have her do Oly Hip Rotations to get loose). We'll probably wind up at the BH, as usual. New or not All ladies are welcome to join

  14. yolleen says:

    that was some awesome chit chat!!! Luv it!!! Sandra's on fire! look out :))) Robyn, we are there when you head back in girl 🙂 Happy B-day Big Clark! think thats all I got. . . and PS: BUY A CALENDAR!!!!

  15. Les says:

    So is anybody going to Chick-fil-A Oleander this evening? Would be cool to have a large CFW group representing. 6:30? 7? Anybody?

  16. t. says:

    Angela, I worked Haiti for a bit a few years ago… yele haiti is ran by Wycliff. He and yele are in bed with the warloads and drug dealers that kidnapp and rape (among other really bad things). Not sure that's the best charity to contribute to.

  17. chrisJ says:

    Wow! its currently only 5:45PM but I'm witnessing an incredible show of support for a Wilmington hero. Chick-fil-a has a line of cars wrapping it twice , 4 radio stations, and at least 75 people standing in the inside line! Very touching for his family!

  18. chrisJ says:

    Update at chick-fil-a….now its still not 6PM and the crowd waiting to simple get into the building has to be 25 deep! Just incredible.