Wednesday
Ilario is filing for the Republican candidacy US Congress, NC District 7
this morning at 11:00am.
Come to the New Hanover Gov’t offices and support IP as he makes it official!
The New Hanover County Gov’t Center is behind the Gold’s Gym Racine
location.  The rear entrance is serviced by the parking shared with Ten Pin Alley Bowling and Pure Gold.
 

NEW! Powerlifting Program
In continuation of Will’s seminar, Josh has put together a 4 week
Powerlifting Program.  It starts 15 March, the Monday after Will’s seminar.
If you are interested in furthering your strength base and/or putting on a few pounds of muslce, take this course.  It will also include a nutrition piece designed
to optimize stregth gains and recovery for this type of training.
The cost is $90 if you attend Will’s Seminar, otherwise it is $100.
Sign up at the front desk.
 
Mere rocks out 7 pulls at 225lbs.
Yesterday’s deadlift workout was tough.  The 20 and 30 rep sets should make
you want to sit down and take a few deep breaths…  as should the 5s!

 
CrossFit
For time…
Row 500m
12 thrusters (115lbs-M / 85lbs-F)
30 air squats
12 high pull (115 / 85)
5 deadlift (275lbs-M / 155lbs-F)
30 air squats
12 ground to overhead (115 / 85)
12 burpees
 
Weightlifting
The course starts this Saturday, 27 February at 12 pm!
Sign up at front desk.
 
Endurance
 
 

 

 

30 thoughts on “Posted: 2/24/2010

  1. Noelle says:

    Love the picture of our location now on the website. Maybe we should think about putting a tall McDonald's-like florescent sign on market street?! That could be our new marketing strategy to attract new members!

  2. Sensei says:

    I agree Noelle!! MERE…Just when I start to loose sight of your awesomeness, YOU SLAP ME IN THE FACE WITH IT! Hell Yea Woman!

  3. Drew says:

    Noelle, I like that idea. We could just buy a McDonalds "arch" and flip it upside down so it's a W, and hang rings off of it…

  4. Huntet says:

    Hey guys there is an Adventure race march 13-14 weekend at the Citadel in Charleston,SC. Called the Bulldog Challenge. 4 man team style, all proceeds go to fallen alumni from the Citadel

  5. t. says:

    Hey all, great efforts this week. IP files his bid for congress today. Come out and support if you can. 11a at the New Hanover Co. Gov't Center – Ten Pin Alley / Pure Gold Parking Lot Entrance.

  6. t. says:

    Hey all, great efforts this week. IP files his bid for congress today. Come out and support if you can. 11a at the New Hanover Co. Gov't Center – Ten Pin Alley / Pure Gold Parking Lot Entrance.

  7. CFaulk2 says:

    does anyone know where I can get tickets for War on the Shore? I cant find the website for it or its not working or they sold out…thanks all!! AWESOME JOB MERE broken wrist and everything!!!! Thanks again you guys for your support the last couple of weeks!!!! You guys are truly are "family" like no other!!!

  8. peter says:

    Have we thought about putting some type of sign up on the outside of that big open space that let's people you know you are at CFW!!!! I like the idea of the flipped arched with taylors skull in front of it.

  9. peter says:

    Have we thought about putting some type of sign up on the outside of that big open space that let's people you know you are at CFW!!!! I like the idea of the flipped arched with taylors skull in front of it.

  10. Jen S. says:

    Rock it out IP!!!…and Mere!!! Yeah…like the sign ideas. Drove by the other..um..place that sounds kinda like ours and THEY have a big sign…of course there were no cars in the parking lot…(o:

  11. hunter says:

    Does anyone know if its cool to sub something for the deadlifts for this WOD? I did the monday and tuesday WODS and my lower back is gone lol

  12. scott p says:

    FYI: there is a poker run,(motorcycle ride), for SGT jody mcpherson this sat. registration starts at 10:00am at britts hotrodz.

  13. Laura says:

    Can't keep a crossfitter down! Way to go Mere. Thanks for keeping the bar set high. You are an inspiration to us all.

  14. Randy says:

    The last week of February is the little known "deadlift everyday week", it's kind of like Hannukah for powerlifters. Tony lights another candle on the menorah at home every day until we've done 8 straight days of deadlifting.

  15. Jen S says:

    Bahahahaha! You guys crack me up!! Drew, I drove by at 9:30ish…the CFW parking lot was full..on the sides atleast. Well I guess that WAS breakfast time for some so the McD's hypothesy would still hold true for that other place. (o:

  16. Noelle says:

    Oh man.. LOVE that commercial. I got chills every time it came on during the tour… thank you oh kind spirit.

  17. Jen S says:

    Bahahahaha! You guys crack me up!! Drew, I drove by at 9:30ish…the CFW parking lot was full..on the sides atleast. Well I guess that WAS breakfast time for some so the McD's hypothesy would still hold true for that other place. (o:

  18. maria says:

    Paleo people: just wanted to pass along… Costco has baby sweet peppers in the "cold room" they're yellow orange and red and are absolutely delicious. Put on a salad, or dip in some guacomole instead of chips. Actually just the peppers alone are unbelievable.

  19. jeremy says:

    I accidentally ended up on the crossfit endurance site this afternoon (was attempting to go Robb Wolf site, hit the wrong link)and stumbled across and great picture of Dawn. It was a great picture, it really captured the essence of Crossfit wilington…family, community, and excellence in training.

  20. mere says:

    ok, i must admit.. i'm about 2 months behind on checking out cfw's website… yesterday, after t. wouldn't let me use my injury as an excuse any longer i decided it was time to get serious again…. so, i log on this morning & poof, a familiar face- yay. thanks yolleen, megan & amanda for being my workout partners & maria thanks for setting the #s for us to go by…. and t, thanks for holding me accountable.

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