Tomorrow at CFW, we’re hosting The CrossFit For a Cause Competition in support The Relay For Life.  Come out and join us for friendly competition in fitness with all proceeds going to the American Cancer Society.
Click on the banner above for details.
 
Kate O. took a couple of our pics and made them better! 

WOD:

From CFHQ on Friday 090116 and at Bridgette’s request…

For time:
10 GHD Sit-ups
10 Back Extensions
30 Thrusters (95lbs – m / 65lbs – f)
50 Pull-ups

30 GHD Sit-ups
30 Back Extensions
20 Thrusters
35 Pull-ups

50 GHD Sit-ups
50 Back Extensions
10 Thrusters
20 Pull-ups

0 thoughts on “Posted: 4/10/2009

  1. Em says:

    Great Pic Kate…but man…am I glad I have to work tomorrow…don't think I could hang w/ you young one's on this one, then do Saturday….good luck you monsters!!!

  2. FITZ says:

    I read an article earlier where a guy wrote…"Heck, when was the last time you saw someone treat their first set like it's their last? When was the last time someone told you they were nervous before a workout? How often do you see people training with a stop watch to keep their workouts honest or treating each rep like their life depends on it? It seems like every person I know who works out looks the exact same as last month… or even last year."…Clearly this poor bastard NEVER heard of Crossfit 🙂

  3. ilario says:

    "When was the last time someone told you they were nervous before a workout?" Damn Fitz, that's awesome. TODAY made me nervous, and for good reason!

  4. DC says:

    Hey everyone I was inviting crossfit coastal over to our Fundraiser this which I would hope you all will be at. I was looking at their comments and found this…Dwight 04.10.09 at 8:59 am
    Good for you Samantha! When Pilsbury found out I had signed on with Crossfit Coastal, they fired me, put out a contract on Zeke, and signed on another doughboy. Now, I have to support my family solely in the health care field. Thank goodness everything was finally resolved peacefully. This June 15th, I will have been at Crossfit for one year.
    June 15, 2008 Now
    Belt size 42 36
    Blood pressure 150/100 128/78
    Box jump 20 in. 30 in.
    Dead Lift 275 lb. 350 lb.
    Shoulder press 125 lb. 165 lb.
    Age 52 53
    That is great stuff.. I hope you all see how much better you all are getting not just in strength but Blood pressure, weight, and everything else.. Crossfit Wilmington has saved many of us in all kinds or differnet ways. Keep up the great work Family..

  5. t. says:

    Don't let your fears get to you Ilario. I know it's intimidating sometimes, but we promise support and compassion. And someone is there in case you need a hug. His name is Josh.

  6. Kate says:

    unfortunately i have a class from 8-12 for an exam prep tomorrow 🙁 but i will be stopping by in the afternoon to support Crossfit for a Cause 🙂 good luck everyone!!

  7. DC says:

    So now my brain is running with different things.. But for some reason my mind keeps going back to this question I use to ask other.. Can you? Achieve your goals even though It may take Pain, Sweat, Time, Discipline… I can!! If you want more you have to do more that the CFW way..

  8. mere says:

    I'll look forward to hearing all the highlights of Crossfit For a Cause when I return from Winston on Monday!!!– You guys know I hate missing a good competition… I fully expect to hear that everyone fought like a girl!! 🙂
    p.s. great job with the photo Kate- I look forward to seeing many more!

  9. Tracy says:

    Don and Andy…awesome to work out with you guys!! Thanks for the push! This WOD was a beast!! Josh and DC I will take some hugs..tomorrow! See you then!

  10. drew says:

    big thanks to all those pushing me and Brian yesterday, but sorry you didn't scare us away yet (even if we were doing girls weight and got smoked by dawn). Hah. that mini murph + wednesdays workout definitely kicked both of us in the ass.

    See you all soon!

  11. Josh says:

    Sweet Zeke,
    Registration starts at 9am and we will kick it off around 10am with a randomly drawn Team WOD, then into a kids WOD, newbie WOD and finish the day with a "named"
    WOD. Cant wait to see you guys

  12. maria says:

    So today WAS going to be my day off…until I saw the wod. For some sick reason I had to come in. Then when I got to the gym I thought "What the hell is wrong with me??" I guess it's a sickness. Anyway, great job Jess and Walt I wouldn't want to trudge through that with anyone else. And Pedrina—what a tremendous amount of imrovement you've made! You had "the look" this morning – complete fatigue combined with ardent determination. Mike and I and the family will be there tomorrow AM Team Wod anyone??