CF Wilmington is proud to announce we have another CrossFit Certified trainer on staff!!!  Congratulations to Julie E. on getting her CrossFit Certification in Charlotte this weekend. 

We’d also like to extend our congratulations to our buds, Vito, Ricky, Shoe and Mandy who got their cert in Charlotte over the weekend and Nick M. who got his in San Diego. 

 Happy Memorial Day!!

Remember those you’re supposed to remember on this day.   The freedoms we enjoy are certainly not free. 

 As of June 1st we will begin offering a group class schedule.  The classes will provide a structured training session that will include a thorough warm up, detail instruction on the day’s exercises, supervised WOD, and a cool down/stretching session.  At CFW, all our classes are led by CrossFit Certified instructors. These classes are by far the most informative, economic, and productive training sessions available in Wilmington. Informative because they are led by the most experienced and trained instructors.  Economic because they’re available at a fraction of the price of other personal training sessions.  And productive because it’s CrossFit!!! 
The class schedule is on our schedule page. And the costs are on the fees page. Check it out.


Weighted Pull Ups  1 – 1 – 1 – 1 – 1

5 rounds for time… 

  • 10 wall ball shots (20 / 16)
  •  5 rope knees to elbows
  • 10 back extensions
  •  50 jump rope spins
  •  6 one legged squats (3 each leg)
  • 15 push ups
  • 10 high pulls (55 / 35)
  • 50 flutter kicks
  • 100 meter run


0 thoughts on “Posted: 5/26/2008

  1. Peter says:

    "All the armies of Europe, Asia and Africa combined, with all the treasure of the earth in their military chest; with a Buonaparte for a commander, could not by force take a drink from the Ohio or make a track on the Blue Ridge in a trial of a thousand years."
    Lincoln, Abraham
    Thank you.

  2. Andrew says:

    I appreciate what ya'll guys have done and continue to do (Tony, KC, Darren and all the rest).

    PS- The workout was fun today.