January Special Offers: 
  • 1/2 off the Intro Course and first month’s membership
  • 24 classes for current open gym members, good for anytime in 2010 – $100.00 
 Upcoming CFW Events:
  • Wednesday, Jan 6 – 7pm: Endurance Sports Training Class  $20.00
  • Thursday, Jan 7 – 7pm:  Nutrition Class  $20.00
  • 4 week Olympic Weightlifting Course – Saturday, 16 Jan – 1pm  $150.00
  • A Lecture on Wellness, Injury Prevention and Care by Dr. Eric McGraw: Thur, Jan 28th – 7pm – No Cost 
  • Grand Opening of New Building – Saturday, Jan 30 at 11:00am

The calendars are on the way!  It is simply a work of art.
Olympia did an amazing job shooting our ladies.
All proceeds from the calendar go to The Wounded Warrior Project
and The Special Operations Warrior Foundation
CFW Members are encouraged to purchase theirs at the gym.
Others can order them by emailing us at info@CrossFitWilmington.com
Colleen’s page in the "Women of CFW" 2010 Calendar
Back Squat  10 – 20 – 5 – 10 – 20 – 5 (max effort sets)
30 – 20 – 10 reps for time…
Thrusters (85lbs-M / 45lbs-F)
knees to elbows

Weightlifting:  Class tonight at 7pm

14 thoughts on “Posted: 1/5/2010

  1. No GOOD says:

    GOOD Morning everyone!!! SO I clicked on the link above, got board not enough pictures haha! SO I clicked on the affiliate tab, it takes you to the CF Community page. Well scroll down and a picture of Daniel is up there from the games! SAWEET! Have a great day all!!! Oh yeah Im in for the endurance class!!!! But what is thur the 7th at 7???

  2. t. says:

    Running shoes cause injury, huh? Any piece of equipment that allows or forces the body into movement patterns it is not intended to perform can/will cause injury. There may come a day that CFW doesn't allow running shoes on it's floors…
    But never fear, Reebok may have the answer: http://www.youtube.com/watch?v=qCHKXICefFw

  3. ChrisJ says:

    Speaking of shoes…sorry, drifted back to the Reebok commercial for a bit and lost my focus…does anyone have any suggestions for proper shoes? I feel incredibly out of balance everytime I'm at CFW wearing my Brooks running shoes. I need some suggestions!!! Thanks. -ChrisJ

  4. Tracy says:

    Woohoo Yolleen! Looking good! Chris my advice buy some oly shoes! They rock!! Proud to be apart of CFW!! Happy days ahead!!

  5. drew says:

    chris- a lot of us have proper olympic lifting shoes, but theres also another group that uses chuck taylors or vibram five fingers. I think the most important aspect for shoes that do well with our kind of training (correct me if I'm wrong t) is the least amount of padding in the heels. Conventional shoes are made to make you roll your foot forward. Lifting shoes/chucks/VFF's allow you to retain more balance while being able to drive through with your heels.

  6. taylor says:

    I lift in my Chucks and do everything else in my five fingers. I am on my second pair and LOVE them. You have to work up to wearing them all the time, your feet will be very sore if you just switch over 100%. I VERY RARELY wear my nike 5.0 any more. That was my first step to following this 'barefeet is better' theory. The 5.0s came about to give you more of a barefoot feeling, less padding, more flexability. I wore them for a few years then found five fingers. I feel like Im in a moon bounce when I put other peoples 'normal' running shoes on.

  7. Jeremy says:

    It was pleasure meeting some of you guys this past weekend. Tony, JJ, Illario and a few pretty ladies as well (Ron I'm not talking about you)
    First class gym you guys have and Taylor I love that skull!
    If any of you guys are down in the Melbourne, Florida area let me know. Ron has my contact info!

    Jeremy from Harbor City Crossfit

  8. Shawn K says:

    I love my Onitsuka Tigers. 1) because the first word sounds cool 2) because tigers are awesome and 3) because they are flat sole, good grip and super comfortable. I wear the Mexico 66 model. Journey's in the mall sales several flavors of them if you want to try them on. Zappos.com sales virtually every model as well.

Comments are closed.