Fundraiser for the families of
SGT Jody McPherson and John Velandra
CrossFit Wilmington has been a part of the Wilmington community for 2 years and wants to show appreciation for making our expansion and growth an exciting reality.
We are hosting a cookout in celebration of our move to our new 8,000 sq ft building on Saturday,
January 30th from 10am – 3pm. Food will be served at 12:30.
We are taking this opportunity to help the families of Wilmington Police Officer, SGT Jody McPherson and CrossFit Cape Fear owner, John Velandra.
 SGT McPherson, a Wilmington Police Officer of 12 years, died of cancer in December 2009 leaving his wife, Debbie and two year old twin sons, Joseph and Jacob. 
John Velandra, a former member of the 75th Ranger Reg. and 3rd Special Forces Grp, was a vital and active member in the CrossFit community.  One of the first CrossFit owners in NC, he was killed in a vehicle accident on Jan 6 enroute to open his gym for their "morning crew". 
Proceeds and donations will go to Jody and Debbie’s son’s college fund and John’s memorial fund.
Items from local vendors such as Try Sports, Active Care Chiropractic, Jim’s Guns & Pawn, Mama Fu’s, Monkey Joe’s, Extreme Outfitters, Shooter’s Choice, Hardwire Tattoo, ArtFuel Inc., GNC Mayfaire and University Center, and others will be raffled or given as prizes in competitions.
The competitions will be fun events that anyone can participate in. Our youth and child program coordinator even has something in mind to entertain the kids!
Congratulations to Kelly and Zach L. on the birth of their baby girl, El.
El was born Christmas morning and Kelly joined CFW less than two weeks later.
Our program is a scalable and progressive, we ease beginners into our workouts and the intensity. 
Deadlift 10-20-5-10-20-5
AMRAP in 10 min of…
5 Clapping Pushups
5 Toes to Bar
5 Box Jumps
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on
am – class
pm – w/ light weight
3 pos snatch (high, mid-thigh, above knee) 1 x 4
snatch drop 3 x 3


0 thoughts on “Posted: 1/22/2010

  1. Sandra says:

    Morning folks! Hope everyone is as happy as I am that today is… the day before I get to sleep in. TONY – what was that thing you said about "micorwaving bacon" ? (sorry – you said bacon and my mind went blank). Speaking of food, is there anything needed for the cookout, foodwise?

  2. yoyoyolleen says:

    No pic. . . :((( sad. . . Oh well, I hope everyone has an amazing day, Hugs not Drugs -luv Yolleen

  3. Noelle says:

    HAHA… Colleen!! Since when did you become yoyoyolleen?? GOT to hear that story…

    Don – let me know if you need coolers for "WOD" water, etc and I'll pick up a few extra from the William H. Craig race tomorrow. Also, thought about this after we talked – but I have raffle tickets, etc you can use too.

    The William H. Craig Race for Life 5K and 15K is tomorrow in Autumn Hall for all interested!! Thomas?! If anyone is running let me know – I'll be there.

  4. Marc says:

    When Ginny and I joined CrossFit Wilmington last July, we decided to make the most of it and started the Zone diet. Over the past few months, we have been gradually decreasing our non-Paleo intake to be even healthier. We're not 100% Paleo but are getting closer. I am naturally thin and have never really watched what I ate. Changing my diet was a challenge in the beginning, but now I don't even think about it. This week I had my annual physical and while looking at the results from my bloodwork, my doctor asked if I had changed my diet in the past year. All of my labs had improved significantly. He was very surprised at the changes. Thank you Tony for all your nutrition advice. It feels great to be healthy, and the numbers don't lie.

  5. Ereka says:

    OMG! Cupcakes by Taylor… I have been dreaming about sweet stuff since going full Paleo 22 days ago..
    Looking forward to eating one of those

  6. Sensei says:

    Hey all!! I was planning on at least visiting the box today but the jeep is broken again. Really have no idea what to do at this point but I wanted you ALL to know that I am thinking of CFW and will get back in there soon. Just everything is WAY BUSY right now! Much love!

  7. maria says:

    Noelle, I am doing the 5k tomorrow—I'll look for you. Is there any chance I might get to run championship FGB btw 12:15-12:30 at the open house?? I have to work that AM, but I'll head straight to the gym after. Also Mike will have our girls at gymnastics practice until 11:45 or so.

  8. Ereka says:

    I have to say that I agree with Marc. I suffer from very serious migraines, and Tony/Julie both suggested Paleo. At first, I was like "give up waffles and pizza?" but Jeremy and I both went full Paleo at the new year. I have felt great and my migraines have decreased in both number and intensity. If you are someone who suffers from migraines, this could be the solution for you!

  9. Ju says:

    Marc and Ereka thank you for sharing your stories with us. It is good for the crew to hear the success stories from someone besides T and me. Taylor, thank you for your donation. Kelly, Ellen, Katlyn and Zach welcome to the CFW family!