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.
Tomorrow night at 7pm, Dr. Eric McGraw of Active Care Chiropratic will be with us to speak on injury prevention and care and longevity in athletics. There’s no cost, take advantage of his knowledge!
Stereotypes exist for a reason…
Don O. was quoted as saying "Those aren’t mine. You pigs set me up. I was framed!"
4 rounds for time of…
50 overhead walking lunges (35lbs-M / 25lbs-F)
10 handstand push ups
20 KB swings (16kg-M / 12kg-F)
15 pull ups
Shawn K. splits 225lbs
Snatch 80% x 1 x 5
Hang Clean 80% x 2 x 3
Overhead Squat 110% (of snatch) x 5 x 3
2 rounds of CF WOD (if time permits / don’t skip OHS!)
Swim, Bike, Run, or Row
30 seconds on / 30 seconds rest x 6