Tuesday
Saturday Seminars
In the coming months CFW is going to give a seminar on selected Saturdays on various subjects.
 
Rowing Seminar – This Saturday, 3 April at 9am, spend 2 hours with CrossFit Rowing certified CFW instructor, Darren Cansler, learning how to better your rowing technique and efficiency.  The Concept 2 Rowers are an important part of our programming.  Just like your oly lifts, pull ups, or rope climb, you should strive to improve your technique on all we do.  The Rower is no exception. 
Cost is $20 for open gym members.  No cost for unlimited class members.
 
CrossFit Wilmington exercises it’s 2nd Amendment rights and supports IP for Congress at the Pantano For Congress Pistol Match Fundraiser at Ant Hill Shooting Range on Saturday.
Congrats to JJ on shooting his first pistol competition. He did very well for it being only the second time firing a handgun.
 
   
Mike / Tony

Ron won…
the best dressed marksman award. 

IP
 
CrossFit
10 rounds for time of Clean & Jerk and 1 round of "Cindy" with the Clean & Jerk increasing by 1 rep each round.
In other words…
1 clean & jerk (155lbs/105lbs)
5 pull ups
10 push ups
15 squats
2 c & j
5 pull ups
10 push ups
15 squats 
3 c & j
5 pull ups
10 push ups
15 squats
and so on until the last round ends in 10 C & J, 5 pull up, 10 push up, 15 squats.
 
Weightlifting
Snatch 78% x 1 x 10 w/ exactly one minute b/tw reps
Clean & Jerk 80% x 1 x 8 w/ exactly one minute b/tw reps
5 rounds for time of
5 pull up
10 push up
15 box jumps (20")
 
Endurance

11 thoughts on “Posted: 3/30/2010

  1. ilario says:

    I love my CFW family, and I miss you all. And it really burns me that I have not been able to "maintain." In fact Jill and I want to have a little get together for our peeps…Standby. Semper.
    IP

  2. Jen S. says:

    Love and miss you too Jill! Wish my schedule would allow me to work out with you again…one day. (o:

  3. Sensei says:

    Some day soon we will be again slinging weights and sweat while hollering at eachother to keep moving my friend!

  4. AFED says:

    Men who shoot guns are HOTT! hehe. IP and Jill we miss you too…but will sacrafice time with you for this adventure you are on!

  5. Jill P says:

    THANKS SO MUCH FOR ALL THE WELL WISHES THEY ARE SO APPRECIATED!
    THERE IS A GREAT FUNDRAISER TOMORROW AT THE CAPE FEAR COUNTRY CLUB AT NOON. PRICE IS 100 A POP WITH ALMOST ALL OF THOSE FUNDS GOING DIRECTLY TO SUPPORT THE CAMPAIGN. WE WOULD LOVE TO SEE SOME OF OUT CFW FAMILY OUT TO SUPPORT..DETAILS AT http://WWW.PANTANOFORCONGRESS.COM
    WE LOVE YOU ALL

  6. t. says:

    The CFW Affiliate Team is: Josh, Tanner, Zach, Maria, Abby, and Dawn. Taylor and Bryan H. are our alternates.

  7. broke voter says:

    only one hundred to eat with Ilario? So much for a candidate that understands the common folk.

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