Thursday 
HAPPY BIRTHDAY TONY!!
 
***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 (http://www.energizefitnesssolutions.com/?p=6) learing techniques to improve your deadlift, press, and squat.
 
Gillian Mounsey’s Fundamentals of Gymnastics Workshop: 
Saturday, May 1st CFW is hosting
Gillian’s strength, balance, and coordination have been featured in many videos, such as this one: http://www.youtube.com/watch?v=QyxTw5hn3HI, and documentaries on the CrossFit mainsite (www.crossfit.com). 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: http://www.gillianmounsey.com/workshop.htm
To see more vidoes of Gillian, go to: http://www.gillianmounsey.com/videos.htm
 
  
Lauren and Betsy – The Reverse Wall Ball Shot
Crossfit
1 Min Max reps
Tire Flip (520/ 350)
 
"20 Minutes of Hell" Thanks Joe Welliver
AMRAP of…
50 m sprint
50 m jog
50 m walk
(sprint-jog-walk= 1 round)
 
Weightlifting
Rest
 
Endurance
"20 Minutes of Hell"

51 thoughts on “Posted: 2/4/2010

  1. 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.

  2. DC says:

    Happy Birthday BRO!! And look at IP looking so fresh and so clean clean!! and all this good stuff better be going on when i get home!!!

  3. Sensei says:

    HAPPY B DAY BROTHER!! Next time I see you, It's man hug time! ha ha, Enjoy your day brother. Thank you for being such an inspiration and friend.

  4. chanelle says:

    Happy Birthday Tony! Thanks for always being there and striving everyone to do their best. I hope you enjoy YOUR day..and go eat a piece of cake! 🙂

  5. Tracy says:

    Happy Birthday Tony!! Hope all your birthday wishes come true! Thanks for all you do for us day in and day out! We appreciate you!!

  6. Meagan says:

    Happy Birthday Tony. Thank you for all of your help. Thank you for seeing our true potential and then pulling it out of us.

  7. Angela says:

    ODE TO TONY: T – is for Tolerant. Tony trains us, listens to us, and puts up with all of our crap while exuding more patience than one could ask for. O – is for Optimistic. tOny is constantly making statements like "every one of you could run a full marathon tomorrow if you wanted to." This optimism rubs off on people, hence, many of us ARE running those marathons, PRing those OHS', and even running for congress. N – is for Nifty. Yes, toNy is clever; he doesn't tell you how much weight he is adding and next thing u know you have some crazy-heavy weight suspended above your head…In something like 3 short weeks he hosted a fundraiser that raised over $8,000.00 in 5 hours…day after day he uses his clever plots to motivate us to come into our box and work even harder than the day before…this is Nifty. and finally, Y – is for Yesterday, because tonY makes up such great wods that the next day, as I sit at my desk in pain, I think of tonY and the crap he posted on the whiteboard Yesterday. Happy Birthday T! Thanks for all the extra that you put into all of us. It definitely does not go unnoticed.

  8. Viggo says:

    Happy Burrfday Dad,Thanks for not letting mom give me away to some crazy tribe in some crazy country because we all know I wouldnt survive without climate control.Also thanks Uncle Clair for typing for me I have no thumbs-I have no frigging thumbs!!!! AHHH!!!!!!

  9. Viggo says:

    Happy Burrfday Dad,Thanks for not letting mom give me away to some crazy tribe in some crazy country because we all know I wouldnt survive without climate control.Also thanks Uncle Clair for typing for me I have no thumbs-I have no frigging thumbs!!!! AHHH!!!!!!

  10. Jill P says:

    Happy Birthday Tony-
    Thanks for not letting me get away with "I cant" and driving me towards "I will"
    Jill

  11. Jen S. says:

    Happy Happy Birthday Big T!!! WE LOVE YOU MAN!!!! Hope your celebration is extraordinary!
    Great tribute Angela. (o:

  12. t. says:

    Wow… thanks everyone. Angela, that's impressive stuff. I don't think I've had this many nice things said about me before. Ever. Especially not in one day. And as far as "what I do" goes… I give what I get. I enjoy training with people that want to improve their fitness and health. It's you guys that make this place a community. I don't know how to explain to you guys how much you all have done and continue to do for me. The thanks is to you guys!

  13. chrisj says:

    Tony, happy birthday! You are a great mentor and friend to all of us. I hope this is just one of very many birthdays we celebrate with you and this special box you named Crossfit Wilmington!

  14. yoyoyolleen says:

    Happy Birthday TONY!! I am glad that when you brought Viggo in as a puppy, at 6weeks old and 30 pounds, that I had the opportunity to meet you, and of course your "friend" Clair. You are a selfless man, that wants to promote change, health and a full and genuine life for all. Thank you for being you and helping us be US!! Hugs Sweets!!! 😉

  15. maria says:

    Tony,Happy Birthday old man. It's kinda hard to put into words what you and CFW have done for me. Maybe someday I'll figure it out…until then Happy Birthday we love you!

  16. taylor says:

    Ok, so its tony's Birthday. I logged on and saw 41 comments and wondered what was so speacial about this workout day. Now I see. I miss the gym. Correction: my BODY misses the gym. Me, I'm ok experiencing paridise AKA, Colombia. Can't wait to get back and get back into it. Thank you for the Gymnastic class tony, Im SOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO pumped! so very cool.

  17. Charlie says:

    Happy B-Day, Tony! And a belated happy 2nd birthday to CFW… Here's to many for more for both… Cheers!!!

Comments are closed.