Happy Birthday Steve! 
Julie spent the last few days on a very well deserved vacation in West Palm.

We just started using a new email address to send announcements and updates.  If you didn’t receive emails in the last few days from our "info" address, let us know so we can update our email roster.


Meredith gets the "CrossFit" massage from Rich…  on her birthday. 
Don’t we all wish to be so lucky!

Crossfit Wilmington - Workout Of the Day picture

Tabata – 8 rounds, 20 seconds work / 10 seconds rest
     thrusters (115lbs-M / 85lbs-F)
Tabata – 8 rounds, 20 seconds work / 10 seconds rest
     sumo deadlift high pull (115lbs-M / 85lbs-F)
Tabata – 8 rounds, 20 seconds work  20 seconds rest

It’s one Tabata interval (8 rounds of 20sec work / 10sec rest) of each movement.  Complete first interval of only Thrusters.  Then an interval of SDLHP, Then the burpees.  It’s only 12 minutes…   


0 thoughts on “Posted: 5/5/2009

  1. Jill P says:

    You got the shirts!!I woke up thinking about them..Hope you had a great time. Miss seeing you in the gym!

  2. Colleen says:

    Comin' in at 7 today 🙂 felt really good to be back! PS. Julie I love your tank top.. i agree Tony, don't think they were reading 🙂

  3. t. says:

    Julie said she got some looks while wearing that tank top… but I'm not sure it was tank they we're looking at.

  4. Tracy says:

    Julie hope you enjoy your vacation! I really enjoyed this WOD today. First day back in a week! Where do you go to in the morning and be greeted by such amazing athletes…CFW! I've been smiling at school every since! Have a great day CFW!

  5. peter says:

    What does the shirt say? I cant' read the top line, I think it's to stretched out…

  6. Dana says:

    Ju- love the shirt! I thought you said you didn't like the beach…you said it was "uck" and didn't like to get all sandy. Change of heart I see. Hope you had a great time, you definitely deserved it putting up with all of us! Missing u!

  7. Sensei says:

    First off, Shawn SHUT THE F UP DUDE!! I was hapy not know what tomorrows WoD was gonna be! 🙂 Second, Julie + beach + shirt that says something on it = Awesome! How are we scoring todays WoD?

  8. Tracy says:

    Julie! That shirt is too funny! I love it! and in pink too!! When can we buy them??

  9. Ju says:

    You guys are too funny. I have missed you all!! I had to send the shirts back but we will have them within the following week.

  10. KC says:

    There's a beach in the picture? Clint I'm going to try and head down there before my next trip. I will definitely bring the needed supplies for your pancake fix.

  11. Shawn K says:

    Thanks for the 2nd pick t. I couldn't convince anyone at work that I was trying to read the first line.

  12. taylor says:

    OMG! Awesome post about the article addressing hand taring. Thanks so much. If I can't have hands of leather, I will settle for a more effective way to wrap them.

  13. peter says:

    Ohhhhhhhhhh, thanks for the second pick, now I guess I have stop staring at julie's shirts…

  14. t. says:

    Rachel, if the choices Blaine has for role models are Mike or JJ we're all in big trouble!! Congratulations on the pull ups! Mr. Joye amazes again! Congrats Dan!

  15. Rachel says:

    Love the shirt! I will want one and now that I can do a few pullups with out the bands I can wear it proudly! Also just wanted to let all the other non-cool people like me that aren't going to the games that me, Laura and Chanelle are going to run Hope For The Warriors™ on May 16th, it's a 10k …Any takers? It's
    support for wounded warriors, injured service members and their families wounded in the Iraq War. The site to sign up and other info is: http://www.hopeforthewarriors.org/clejeuner4w.html – Hope to see some more CFW join us. And one last thing JJ Thank you so much for showing Blaine the trucks and fire station. You have out ranked Mike Sorg in coolness level. He wants to be you when he gets big. Sorry Mike!

  16. jj says:

    What can I say t., Mike S. and I agree, at least Blaine will have a low couple of targets to aim at on the corporate ladder!!!!You know, jobs with our last names on our shirt and all!!!Now that's funny…

  17. Rach says:

    Tony- I'm not to worried for now he's just 3. Don't worry we'll set him streight. Once he gets a little older!

  18. Maria Sorg says:

    Happy birthday steve!!! 33, you look good for your age. Hope you are enjoying a big fat piece of birthday cake today. Oh yeah, and you better be there to run with me in the morning. Tracy, Jess, Dana – we loved having you there in the AM – keep it up Pedrina and I get lonely. I'm also getting kinda used to having Zack and Daniel there in the AM. Maybe someday they'll actually do a WOD with us??

  19. Daniel says:

    Happy B-day Steve! Maria-Zach and I are the 6:45 crew, we aren't up to the level of dedication to become part of the 6:00 crew…..yet!

  20. drew says:

    Just some friendly advice, if you get done with a WOD and clair is still there, run. Somehow I got suckered into 2000m row for time after todays WOD.. wtf was i thinking.

  21. steve says:

    thanks for all the b day wishes everyone,i mean thanks maria for the birthday wishes.no friends im having highschool flashbacks.

  22. Jill P says:

    Tony- Why are you congratulating Dan for Rachel's pullups??? This is all hers…
    Congrats Rachel..I wish I could wear the shirt with pride ( I will wear it anyway in awe and admiration)!

  23. mike s says:

    just got to a computer, maria told me that my status with blaine has been lowered, oh well. it is hard to beat the fire station and trucks, crack houses are not that cool to visit and are typically unsafe for children. and the jail smells like feet.

  24. Bridgtte says:

    That shirt is freaking awesome, can't believe I missed tabata's they are one of my favorite!

  25. mike s says:

    i will have to find some way back into blaine's good graces. rachel i can give him some guns or pit bulls, i'll let you and dan choose you are his parents and know what he will like better.

  26. Rachel says:

    Sorry, Steve…Happy Birthday! If you looked that good in shirt everybody would've remembered to wish you a happy one.
    Mike, That's all your offering? Teeth or cold steel? Your job sucks!

  27. peter says:

    Mike has a good point about being a fireman, they have job skills that they can use even after being a fireman. For instance, they could work at cruisers car wash(since they spend most of their day washing the big red truck)or get a job as a janitor(since all they do besides washing their truck is clean their firestation) and last but not least fireman could become museum tour guides(since between washing and cleaning they show kids their big red trucks and shiny firestation, which is probably one of the best parts of the job). Blaine will realize the best job to have would be running a Crossfit Affiliate!!!!!!

  28. t. says:

    Jill, that's two separate congratulations… the first for Rachel and her pull ups. The second is for Dan and his 3rd place finish at the Tri last weekend. Sorry 'bout that!