Today is a big day!
It’s Dan Joye’s One Year Anniversary at CFW is today.  He represents everything CrossFit and CrossFit Wilmington are about.  CFW is proud to have him as one of us and I am honored to call him my friend.   
Thanks for letting us be part of your training Bro.  Congratulations on all you’ve accomplished!
From Dan:

This is my one year crossfit Anniversary today.  One year ago I walk in Crossfit Wilmington and stated training with you.  What a year it has been.  I can’t say enough great things about your Gym and training method and that of Crossfit.  It really has the power to change people lives.  Something you should be very proud of. Thanks Tony. I never in a million years though I would be were I am at today.  Crossfit ROCKS.   Now I am off in an hour to do the WOD.   


Julie working with Maria, Josh, and Darren on the Snatch… 
 but with the way he’s scratching his head, we’re not sure Josh was tracking!

WOD:  "The Filthy Fifty"

50 reps of each exercise for time…

50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

There’s no CFW induced scale for the ladies today.  So Ladies, show those boys what’s up!  

0 thoughts on “Posted: 2/9/2009

  1. thomas says:

    Yeah this wod wasnt too fun but the worst part by far was burpees. Congrats Dan, you are a great motivator and beast! CFW does have a way of changing people… Into MONSTERS!