CF Wilmington goes 200 plus!! 
At only 2 years and 2 months in business, CFW now has 205 members! 
     A huge thank you from us to you, our members.
     Your word has brought your freinds and family to CFW.  You’ve helped us grow from the 2000sq ft
box in Dutch Square to our bad**s new 8000sq ft. space on Market St.  We’ve gone from an empty gym during slow hours to not having any slow hours!  It is, without any doubt, you that has made this fitness facility the phenomenon it is.  
    As we move into the next chapter of what is CFW, we, your humble cadre and training staff, promise to keep CFW a place of respect and professionalism that always puts your safety first and keeps your fitness a fun and challenging endeavor.
Thank you again and again,
-The CFW training cadre 
A huge welcome to Liz and all our newest members! 
The greatest thanks to you all. 
As many rounds as possible in 5 minutes of…
95lbs-M / 65lbs- F
2 shoulder press
3 push press
4 jerk (power or split)
Rest 5 minutes
For time…
30 Knees to Elbows
50 GHD Sit Ups
75 GHD Back Extensions
30 Ab Roll Outs
Weigthlifting – Rest day


0 thoughts on “Posted: 3/11/2010

  1. t. says:

    Thank you CFW… our members reflect our commitment. The fact our membership numbers continue to grow tells me we're doing things right. Always feel free to talk to me about anything you think we can improve upon. My door is always open and I'm up for suggestions. Again, thank you all for telling your friends and family about CFW and thank you for allowing us to be such an important part of your life.

  2. Julie G. says:

    Well I have a good one for t. and Maria. I picked up a 30lb ball at CF Affliction (I thought it was a slamball) slammed it as hard as I could and ate it face first. It Bounced!! Two stitches later and two fat lips, my E-Room Doc told me to take Motrin for swelling. I already take 6 yummy grams of Fish Oil a day. Will the Motrin keep me from looking like the elephant woman at Florida Sectionals this weekend?

  3. Sensei says:

    Awe man! Julie G! If you were trying to get lips like Angelina Jolie, I don't thinks that's the healthiest way to do it! I hope you get better soon!

  4. Maria says:

    Dangit t you get the last word b/c you stay up later than me. I will say that for all our scientific discussion on pain and inflammation we agree that Paleo diet and crossfit make us healthier and in less need for medication. Debb gave us her story, ask Ereka about the decreased frequency of her migraines, we havn't even begun to discuss psychological disorders. How many of us eating paleo have noticed a leveling out of mood swings/ and an increased emotional stability?? How many people do you know on anti-depressants that you wish you could get into crossfit for a few months??
    Finally, and then I swear I won't post for a while…Julie I almost fell out of my chair reading your post. That is something I could totally see myself doing. Hope your swelling goes down and remind me to give you a copy of a picture of us that the race for life!

  5. ilario says:

    T. Thanks to you and the outstanding staff for creating an environment that supports the pursuit of excellence. I am humbled by the stellar athletes that continue to walk through those doors. The combination of mental and physical fitness, and nutrition have led to lifestyle changes for many of us and we are grateful…And thank you for the link. We need people to sign up to our website,, for updates, and of course contributions. Our latest video blog looks at the environmental impacts of over-fishing versus the need to keep locals employed in the vital commercial fishery business. Issues baby!

  6. t. says:

    Julie, those rubber med balls are responsible for many busted faces! Ice will help the swelling better than anything. Tylenol or Aspirin for pain.

  7. Bridgitte says:

    I know I am WAY late on this but Congrats to everyone, who went out last weekend sounds like CFW did freakin awesome!!! Wish I could be there this weekend for Wills Seminar. I took it a little over a year ago and saw MASSIVE improvments on my form…learned a lot. If there is a way for me to be there this weekend I would take it again before I leave.

  8. A CFW girl that wants to Colombian kiss the Training Cadre says:

    You guys are awesome! Thanks for the support (in and out of the box). Thanks for the good examples that you set and for the swift kicks in the jiggly butt you give us when needed (or is that just me?). I AM PROUD TO BE A MEMBER OF WILMINGTON'S BEST!