***If you are going interested in competing as an individual or on our affiliate team for the CrossFit games we are holding a meeting this Saturday at 1pm.

 Upcoming Events at CFW:
Paleo / Zone Nurtrition Class: Wednesday, Febuary 10 at 6pm  $20.00
Get serious about your weightloss, performance, and health.  No amount of exercise is a subsitute for good nutrition. 
Powerlifting Seminar with Will Kuenzel:  Saturday, March 13 from 9am- 4pm  $60.00
Spend a day with powerlifting coach Will Kuenzel of Energized Fitness Solutions ( learing techniques to improve your deadlift, press, and squat.
Saturday, May 1st CFW is hosting Gillian Mounsey’s Fundamentals of Gymnastics Workshop
Gillian’s strength, balance, and coordination have been featured in many videos, such as this one:, and documentaries on the CrossFit mainsite ( Gillian’s one day workshop teaches basic gymnastic skills and will improve your performance by developing your balance, core stability, and mastery of bodyweight movement. 
For more info and registration, go to:
To see more vidoes of Gillian, go to:
We had many PR’s yesterday on OHS…  and it wasn’t even a max day.
Lori – 135, scratch that… 145lbs!
Thomas – 275lbs / Daniel – 305lbs
For time…
30 jump squats (95lbs-M / 75lbs-F)
20 toes to bar
10 pull ups 
20 reverse wall ball shot
30 double unders
15 jump squats
10 t2b
5 pull ups
10 reverse wall ball shot
20 double unders
(1 hang power snatch + 1 power snatch + 1 snatch): 80% x 1 x 5
Clean & Jerk: 80% x 2 x 3
30 to 30 of CF workout

0 thoughts on “Posted: 2/3/2010

  1. abby says:

    Lori! You are a ROCKSTAR!!!! "I wanna go 145 I think i can get it" HELL yes you can and did! Great work!

  2. t. says:

    I'm still trying to figure why anyone thinks Lori is shy… ?? Great technique and depth on those ohs PRs ladies and gents!

  3. Em says:

    Hell yeah Lori! Way to kill it!! Awesome job Thomas and Daniel…wish I could've been there to watch and even participate!! 2010 is looking to be a Rockin' year!!

  4. Sandra says:

    Tom Tom you're a monster! Bridgette, Maria and I were commenting on how great you look and then you knock out a PR – that's awesome! We're so very proud of you.

  5. DC says:


  6. Lori says:

    Everyone at Crossfit Wilmington is so awesome! I am so glad I am apart of your organization. You push me and make me want to do more! Thank you!!!

  7. Angela says:

    The National Marathon in DC is the same weekend as the WB Marathon (March 20th…so I'm gonna do that) let me know if anyone that missed out on the WB wants to go!

  8. St.Louie says:

    FYI….anyone that was going to be running the wrightsville beach half marathon…. it is full 1254 runners already

  9. Scott S says:

    A friend of mine said she got an email saying there was a wiating list and they may open more spots for the WB half. If you are interested, try to register.

  10. Noelle says:

    AND THIS STAYS IN THE FAMILY – if you are most definitely planning/already training for the half, and need a spot, I have a link where they have opened it up to register. Don't ask questions – just email me.

    Also, TRYSPORTS is putting on a "Pre Quintiles Marathon" 5K Challenge next saturday, Feb 13th at 8:30am and giving away 16 FREE entries into the wrightsville beach half or full marathon. We were given these as part of our sponsorship – so I'm making people work for them. 🙂 Top 4 chicks, top 4 guys, and top 4 TEAMS to finish (together) will win free entries! Most super fast 5K kids in this town are not interested in winning a half/full marathon spot so all xfit endurance'ers have a good chance! For registration – we're asking for a $10 donation for Hope for Warriors. You can show up 30 minutes before to sign up/donate and participate. Again – just email me if you need anything or have any questions.

  11. Rachel says:

    Oh, Yes Abby Noelle is the women to know! You had better stay on her good side. That sweet look she has….don't let it fool ya! Congrats to everyone on their PR! 2010 Baby!

  12. Noelle says:

    Ah, yes Abby… initiation was tough. Details will not be shared. Just join in on the many benefits of being a part of my family.

  13. t. says:

    If you are going interested in competing as an individual or on our affiliate team for the CrossFit games we are holding a meeting this Saturday at 1pm.