Happy Anniversary to Josh and Emily!!

Crossfit Wilmington - Workout Of the Day picture

Don O holding down one of our run away plyo boxes for Karen "the chic from Holden Beach".

The Star News’ article about crossfit coastal http://www.starnewsonline.com/article/20080618/ARTICLE/806180341/1039/living01&title



 WOD: As many rounds as you can in 20 minutes of…

  • 10 pull ups
  • 10 push press (m- 95lbs / f – 65lbs)
  •  5 overhead squats (95lbs / 65lbs)
  • 15 deadlift (m – 135lbs / f – 95lbs)

0 thoughts on “Posted: 6/19/2008

  1. Shawn K says:

    Don't worry. The 6am crew didn't set the bar too high today. We were all still exhausted from yesterday's "box jumps of death".

  2. Aaron says:

    Arrgh!! How was the swimming thing yesterday?? I am mad I missed it! Todays is gonna be awesome!!…..Can't do it til saturday…But it is gonna be great!! What are the numbers of rounds people are getting?

  3. Hub says:

    Justin, I definitely agree that the swimming thing sucked…however I will do it again…but I am just now swallowing water without tasting the ocean…

  4. Tony says:

    The beach WOD w/ Glenn and his crew of Tri guys/girls was good stuff… they’re a good bunch of athletes. My bum is a little sore from the approx 300-320 walking lunges in the sand. But it was good. Next week will be as fun, we promise! Today’s WOD has Shawn at 8 rounds, but Zach and Cody are doing it as I write. I’ll update ya asap.

  5. Shawn K says:

    Yeah, I wasn't feeling it today. I think the pork roast, sweet potato casserole, dressing, and butter beans I scarfed down last night were slowing me down. 🙂 Zone? What zone?

  6. peter says:

    Okay i'm pissed. I just read the article online about crossfit coastal and don't know one police officer that goes to that gym, yet they bring us into the article making it seem like we go there, i'm so mad i could piss fire… But i will say this, if you look online there is a link to crossfit wilmington's website as well as that other b@#$% a$$ one.

  7. Tony says:

    Easy big Peter! I mean Pete. It's good publicity for CrossFit. Andy and Don have called the editor that wrote the article. The error was in that Capt. Keys, when interviewed, didn't know there are two CFs in Wilmington. He thought it was about us. No biggie… I'm sure Zeke meant to correct him.

  8. peter says:

    Yes, you are right about the publicity. But if there's one thing I can't stand besides shady people it's REPORTERS….

  9. peter says:

    Yes, you are right about the publicity. But if there's one thing I can't stand besides shady people it's REPORTERS….

  10. Tony says:

    Vaughn, thanks for posting. I just emailed ya and thanked you for the article. My Police Officers and athletes are very proud of their Crossfit… as you can tell. But all Crossfitters are! Pete speaks his mind, as you can also tell. We really do appreciate the exposure and your article was very well written. Please do come by and get in a workout with us. Crossfit is one big happy family fueled by competition and support. That's why we have these open forums… so everyone can post, boast, fuss, critique and pick on each other. It's all good fun, for all the right reasons. Thanks again.

  11. Shawn K says:

    I don't know about you, but people who post twice seem a little suspicious themselves… 🙂

  12. Vaughn says:

    Howdy. I'm the writer of the story in the Star-News today. I certainly meant no disrespect, though I see I apparently tweaked a few folks here. The article was meant to be about CrossFit, not a particular gym, per se. I made a point of mentioning your gym both in the article and in the blog. Zeke at CrossFit also was upfront about there being two gyms in town, which I personally think is great.

    I also made a point of mentioning that one of the things I particularly enjoyed about CrossFit was the camaraderie it engenders among its practitioners. I hope that doesn't stop at the gym door. Know what I mean?

    Anyway, I spoke with Andy today about coming to work out with all of you as well. I'd love to do that. I don't aim to get my a** kicked, but I will give it the same 110% I give every time I work out.


    Vaughn Hagerty

    P.S. Peter, I'm looking forward to shaking your hand. I'm not smart enough to be a shady person, so I had to settle for being a journalist.

  13. Olympia says:

    heyohhhh, felt it necessary to say that though i was not at CFW today, i was woding it up at crusty golds… much to that lots alarm… see you all tomorrow, when is the next swim deal? i really want to start getting on that,do we strap on weight belts and do fran whilst holding our breath? just wondering…

  14. Vaughn says:

    Thanks, Tony. I really do appreciate the invitation, which was unexpected. And, I'm right there with you on the value of open dialog. Heck, even if it pissed some of you off, I'm glad you at least read the article! And, you guys should be proud. Looking through this site, I definitely agree with Peter on at least one thing: You guys are b@#$% a$$. I'll be in touch with you and Don in the next couple of weeks.

  15. Shawn K says:

    After seeing your numbers from yesterday's WOD they'll have to do something to slow you down.

  16. Tony says:

    Olympia, you can "stap on" whatever you want and do Fran. But the next beach WOD is on Wednesday.