is one year old!! 
Thank you to everyone for helping make it such an experience.  A special thanks to those of you that have been here since day one!! 

Front Squat  5 – 5 – 5 – 5 (Goal: all sets & reps w/ BW)

Core work (for completion)
Complete 6 (3L / 3R) rounds of this complex with your choice of weight…
One armed KB or DB…
  • 2 deadlift
  • 2 snatch
  • 2 overhead squat
  • 2 swing
  • 2 snatch
  • 2 turkish get up

0 thoughts on “Posted: 1/15/2009

  1. thomas says:

    Just wanted to report from DC. Its cold as hell, and me and josh just introduced Bally fitness to Crossfit. we got a few looks but none like the guy wearing a lifting belt while doing curls on the smith machine without weights. Happy birthday CFW

  2. Josh says:

    Happy birthday CFW!
    I actually forgot that gyms had mirrors. We turned so that we didnt have to look at ourselves. Thomas and I dont need mirrors to know we are buff and beautiful. XOXOXOXOX

  3. t. says:

    Our first year was awesome! I'm super confident that number two will be even better. In the coming year we hope to move to a larger facility (at least 5,000 sq ft) that will allow us to expand our training areas to an CrossFit open gym area, a CrossFit class area, and a Oly/Power lifting area w/ platforms, power racks, and more equipment compliment it all. We don't have a timeline for this, but I'm hoping by mid summertime. Either way, I admire every one of you for the hard work and dedication you all display. The character of a person that can do this training is tip top. Most of I would like to thank you for making CFW your facility for the pursuit of fitness.

  4. DC says:

    I would like to say Happy Birthday to my CFW Family.. It's Been a great year and much more to come.. And A Speical thanks to Tony and KC for bring Crossfit to wilmington. I know like most of us it has changed my life for the better so thank you.

  5. Shawn K says:

    I notice the image of the birthday candle is conveniently missing the cake itself. I'm not sure you can stick a candle in a pile of almonds though. It sorta ruins the nostalgia of it all.

  6. chanelle says:

    Happy Birthday Crossfit Wilmington! We should put cupcakes up in the rafters for motivation on rope climbs! lol

  7. The O says:

    It's been about a year since I've been going and I'm fatter… it's not CFW's fault but i thought it was interesting… eric needs to get deployed so i can go back to doing 2-3 Wods a day and have darren kick me out…

  8. DC says:

    O you just need to stop being a slack butt and get in here.. you know that!! Cause when eric was gone you were a beast from down under… So Fix it now!!!

  9. clint says:

    Greetings to all of my crossfit tactical brothers. I am at the shot show in orlando, FL. There is a ton of tactical guys here displaying all of the newest stuff. I am drooling for all of you especially you Ilario. Have a good one my brothers!