We’ve a lot happening at the gym today.  Will Kuenzel is here to give us Powerlifting instruction, the Oly lifting class, and the regularly scheduled CF class.  The CF Class will share the right side with the open gym and Will seminar will take place on the left.  The Oly class will be on the right at the platforms as usual.  Thanks. -t.
Crossfit Wilmington - Workout Of the Day picture
Marc L. (in blue) took first place last weekend in his division at the North Carolina State Tae Kwon Do Championships.  Congratulations Marc!
Sectionals WOD 1: Sandbag Sprints
50lbs bag -M / 30lbs bag – F
For time…
600m Run
20 squats
400m Run
30 squats
200m Run
40 squats

10 thoughts on “Posted: 3/13/2010

  1. Sensei says:

    Great job Marc! You chose the correct path for our shared gift. LONG LEVERS! Very cool stuff, Tony was telling me that you applied the endurance training to your TKD, I would love to hear some specifics!

  2. Scott S says:

    Sorry for the last minute notice, but anyone who wants to run 10 miles of the half marathon course today – I am meeting some folks at the pier at 9 am. GOOD FORTUNE to our Triathletes this weekend!

  3. t. says:

    Congrats Marc. You and Ginny are a pleasure. I'm proud that we have been an additional benefit to your martial training and competition!

  4. ju says:

    Ron's retirement party…

    13 March 2010 is the retirement party.
    3406 Sparrow Hawk Ct
    Wilmington NC 28409

    NOON- till April

    Wear something Hawaiian or Camouflaged or both.

    We will have a 100lb Pig, a few kegs, Red and White Wine some burgers and some dogs. Please feel free to bring anything that you want to eat or drink. Hoping to have some games hoping for good weather and and the roasting will start 6pm .

    Thank you all that can make it. I hope to see you all there. Feel free to bring guest, pass the word and bring kids if you have them.

  5. Matt H says:

    Congrats to all the other racers who were at the Azalea Fest tri this morning. Good job Tracy, Dan, and Daniel! Thanks to the CFW cheering section who came out to encourage us!

  6. Sara! says:

    Please pass warm wishes and congratulations on to NG for his achievements and an exciting new adventure! Wish I could be there to have some awesome pig and celebrate, but I believe we're going to chill at the station today. I'll keep working on my captain, though. Have fun and drink a beer (or 4) for me!

  7. Marc says:

    Thanks guys! CFW has made all the difference. I started doing CFE wods on a heavy bag and saw a huge improvement in my stamina and endurance. I came away with some bruised ribs last weekend, so I have been out of CF this week but hope to be back soon.

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