Tonight at 7pm – Running and Endurance Sports Training Seminar
We’ve started posting an Anaerobic Endurance WOD each day and we’re going to start organized running workouts at Wrightsville Beach Park / The Loop and at the UNCW track on Saturdays and/or Sundays.  This Seminar will help give you a better understanding of the how and why’s of CF Endurance’s low volume / high intensity training. 
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 10:00am
Our largest Intro Class ever…  Josh, Thomas, Abby, and Bridgette
introduce 9 new members to CFW.  
2010 baby! 
As many rounds as possible in 12 minutes of…
5 High Pull (155lbs-M / 95lbs-F)
20 Double Unders
Tall Clean: 65% x 2 x 1, 70% x 1 x 4
Snatch Balance: 80% x 1 x 5

20 thoughts on “Posted: 1/6/2010

  1. DC says:

    Holy Crap that good stuff guys.. can't wait.. Once again CFW is out in the box.. and growing fast… started with 3 now got 7-9 people.. 2010 baby lets make some noise…

  2. taylor says:

    I was poking around on line, found this. Good inspiration to get those MUs once we get our rings up :)
    Daniel and Jeremy, awesome handstands yesterday. Daniel, you know when you start holding them longer than me we are just going to have to fight. There are very few things I can do better than you, and i will totally get '5th grade' on you and beat your ass by the bike racks 🙂

  3. No GOOD says:

    What a way to start the New Year OFF!!! A new BOX, lot of new faces!!! It's AWESOME!!! John from Chi town killed it today Great job, looks like Maria Shawn and I have someone to challenge us on the Morning Crew HA!! Ok as you know Tony and I spent New Years up at SnowShoe WV where it is still snowing!!! A LOT of you have shown interest in wanting to do a CFW Ski/Snowboard trip. I will gladly start the leg work come up with dates and prices. I can give you a rough estimate that for a weekend Fir-Sun, Riding Friday nite full day and nite Sat and half day sun staying in a house on the mountain will run between 255 and 400 a person. I will look for the best deal with the best accomidations. If you are serious let me know we will start a roster and that will help me get this planed. I am looking the middle or end of Feb time frame. Have a great day!!!!!

  4. Noelle says:

    HELL YEAH!! This is just the start guys. Can't wait to get back in town and to the gym to meet some new folks!! 🙂

  5. t. says:

    Sadly I post this morning our good friend John Velandra, owner of CrossFit Cape Fear / Designs in Fitness in Fayetteville, NC, was killed in a car accident. If you knew John, then I can't say anything about him that you don't know. He will be missed greatly. Abby got her start in CrossFit with John and they were very close. Please keep her and all of Johnny's family and friends in your thoughts and prayers.

  6. ilario says:

    Wow. Condolences to the Velandra family. T., you introduced many of us to John up at Durham and you have spoke highly of him for ages…Between Jody, and now John, just one more reason to thank God everyday for the many blessings bestowed upon us all. Take the opportunity to share your joy with others and let them know how you feel. I love you all, my CFW family! On a lighter note, Taylor that MU video is sick! although that guy must have a serious gymnastic background to have the confidence to flip around like that! looked like spiderman! What's a good WOD for someone with a strong background in Eating? Sensei & Josh, way to scorch it yesterday! And Thomas, you have been consistantly crushing it dude. Get some! Great seeing new faces at the box today. Stay with it!-2010 baby

  7. DC says:

    WOW.. John Velandra you are a great, amazing friend and the CF world will miss you.. Prays go out to your family..

  8. taylor says:

    I understand Chris, not everyone wants to look like a Hobbit working out. That is one of the only drawbacks of five fingers! Illario, yes prob strong gymnastic background, thats a lot of shoulder rotation to be falling into! Abby, Julie and Tony, and everyone else who was close to John, Im so sorry for your loss. Im going to go ahead and state the obviouse: Isn't it sick how quickly it can all be taken away? Love you guys

  9. ChrisJ says:

    ShawnK, I took your advice and bought the Onitsuka Tigers. Like you said, style. And, when you have so much to learn when it comes to lifting as I have to learn, might as well look good trying!!! Drew, Taylor, Tracy, Andy et al, thanks for all of the recommendations.

  10. Abby says:

    I deeply miss my friend. He got me started and helped me in every success I have had since. I am one of the few people in this world who absolutely LOVES what I do EVERYDAY and without him i am not sure I would have realized my calling. He was an unbelievably kind and genuine person and we were all blessed to have known such a person. He will be forever in my heart as "the man who showed me MY way"

  11. Don O says:

    Oh my goodness. To all my crossfit family that knew John, may God Bless the Velandra family and John's friends in this time of pain and sorrow. Abby if you need anything please call me.

  12. Don O says:

    To all my Crossfit Wilmington family, can you help out on this very important event. My friend and team-mate Jody Mcpherson's family needs our help. On December 21, 2009, Sgt. Jody McPherson lost his battle with cancer but not without a valiant fight.

    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 on Thursday, January 14, 2010 and 15% of all proceeds between 5:00 PM – 8:00 PM will be donated to the college savings fund for Sergeant McPherson’s 2-year-old twin boys, Jacob and Joseph.

    The restaurant is located at 3389 Oleander Drive, Wilmington in the Hanover Shopping Center, across from the mall. Please call (910) 452-9399 with any questions or additional information.

    We look forward to seeing you, so please come out and support Sergeant McPherson's family!

    Thank you, I love you all, Don O

  13. drew says:

    Don- I need no excuse to go to chic-fil-a, count me in. Sorry for anyone who has lost someone close to them (Abby, Darren, T, Don and anyone else) in the recent weeks. Know you have a huge family here and don't be afraid to ask for anything. The human condition is fragile, and though we wish to avoid it, we all have a countdown timer. The secret is to live so that any moment it comes, no one can fault you for how you lived. Vita Brevis, Carpe Diem!

  14. No GOOD says:

    My Heart and prayers go out to the Velandra family and friends. In times like this its hard but find the good in the bad. Abby I think you have and your words touched me. Maybe the grand opening FGB on the 30th could become the CFW memorial WOD. Its good to remember our loved ones and what a better way to honor them with some blood sweat and tears!!! After all we are a Family!!!!

  15. Ereka says:

    CFW is truly a unique place. Not only do we have a place that pushes us physically, but we also have a family atmosphere that encourages us mentally both inside and outside the box. It is awesome being a member of this box and you are all wonderful people.
    My thoughts and prayers go out to those who have lost someone recently.
    P.S. Taylor, thanks for all of the positive encouragement and help this week in the box. You are truly amazing!

  16. Tracy says:

    I am very sorry to here about John. My prayers and thoughts are with you guys. Lets remember that we are an amazing, close knit family and are here for each other in good times and in tough times. Much Love!!

  17. Brock Wilson says:

    Hello Tony,
    Saw the news about JV on HQ. I recall you spoke very highly of him. Sorry for the loss.

    On a different note, cograts on your expansion, physical and membership wise. Exciting news.

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