Congratulations to Olympia and Eric.  Yesterday those two tied the knot!  We’re so happy for you guys.  Let us know how the honeymoon goes!

Beach Workout w/ Glenn McCarroll – this Wednesday night on Wrightsville Beach at 6pm at Lifeguard Tower #11.  That’s just north of The Oceanic Pier and Restaurant.  Show up by 5:45pm and park across from the Oceanic.  Bring googles for the swim and water to hydrate.

Tomorrow, Tuesday, 30 June we are giving a free nutrition class. 
Bring yourself and anyone else that’s interested…  they DO NOT have to be a CF Wilmington member to come!!  Everyone can benefit from improving the quality of food they eat, not just CrossFitters.  Don’t miss.
Referral Incentive: 
Take postcards from the front desk and give them to friends, family, colleagues, your MD, Chiropractor, or whoever you’d like to bring to CFW.  They get $10 off their first month and you get comp’ed a month’s membership with four referals.
*Make sure when you refer someone to let us know or have them tell us. 

CrossFit Women are Beautiful.
Most of you have read this.  In case you haven’t…



WOD:  3 rounds for time…

7 clean and jerk (185lbs-M / 135lbs-F)
10 burpees
7 snatch (135lbs-M / 95lbs-F)
*This one’s a heavy one.  It’s one of Caity Matter’s, winner of the 2008 CF Games. 
Watch Caity do it in 8:24 – 


0 thoughts on “Posted: 6/29/2009

  1. t. says:

    I almost posted the pic of Ellen with the collage on yesterday… but it stood out so much it was obvious it needed to be posted and featured.

  2. No GOOD says:

    Heard yesterday was great!, I had a 7 hour WOD called "DA LAWN"…Great WOD today, FUN!!! Watched the video, she does need a head band and I will keep the rest of my coments to myself.

  3. Andrew says:

    For those that eat the Blue Diamond brand almonds, Harris Teeter has them on sale. By one, get one free. It makes the price right at $2.00/6oz can. Just thought I'd give everybody a heads up.

  4. Debb says:

    Hey Guys, I'm here Lex CF and loved my Gran wod. They are loving some Tees that I brought and they want some more. Can you send a mix of T-shirts 5 large and 3 mediums? The girls are mediums if you have some tanks left. They want to exchange some. They have some cute ones too. If you wnat to talk to them call Whitney. Email or call. Website is
    Miss you guys and T there bars are an 1-1/4. I am practicing hard! see ya when I get back.

  5. t. says:

    Yeah, that was the first thing I noticed… Caity could probaly knock a few seconds off her time if she'd quit messing with her hair.

  6. maria s says:

    Olympia – congratulations!! Ellen – awesome picture…an elliptical machine certainly doesn't require that much concentration. We get stronger…and smarter.

  7. anonimoose says:

    Ellen, the hotness in this picture transcends strength and beauty into one simple unmistakable and inescapable thought "hummina, hummina, hummina".