1.) : the quality or state of being strong : capacity for exertion or endurance
2.) : power to resist force
3.) : power of resisting attack
4.)  a : legal, logical, or moral force
b : a strong attribute or inherent asset
5.) : degree of potency of effect or of concentration
6.) : a force, as measured in numbers
7.) : one regarded as embodying or affording force or firmness
8.) : maintenance of or a rising tendency in a quality level

So yeah, that’s Webster’s definition of Strength.  Coincidence?  Nope.
The poster of Dawn in CrossFit Wilmington's lobby reads... "Because this girl warms up with your PR." Anyone seeing a trend? Sara Jordan (WFD) Deadlifted 310lbs (pictured w/ 300lbs) last Friday securing CF Wilmington's 3rd heaviest pull yet. Congrats Sara!


3 rounds for completion (No time component.  Focus is strict form!)
12 Sumo Deadlift High Pull with a plate (45lbs/25lbs)
10 OHS Lunges – 5 ea. leg  (115lbs/75lbs)

Battle Ropes – 4 rounds of 30 sec work / 30 sec recovery

Snatch – 80% x 1 x 5
C & J – 80% x 1 x 5
Hang clean high-pull – 70% x 3 x 3
Battle Ropes

14 thoughts on “CrossFit Wilmington Defined:

  1. sara! says:

    this post is completely worthy of a victory dance.

    that being said, “now is the time at Crossfit Wilmington where we dance.”

    :::commences dancing:::

  2. t. says:

    Effing huge! Ha.

    Sara… since our “chat” at Tower 7 back in September, you really took control of your life and lifestyle. Now we are all witness to your dedication and subsequent results. It is badass… and beautiful.

    Thank you.

  3. Andrew says:

    If anyone is on the fence regarding Will Kuenzel’s Powerlifting Seminar, don’t be. Simply ask any of the trainers, as most of them have been through it, or speak with any of the many individuals from CFW that have worked with Will. All will tell you that they walked away with a more thorough knowledge of the squat and deadlift. The seminar is an absolute steal at $50.00. Hope to see many new faces there.

  4. sara! says:

    On a serious note, I ain’t gonna lie.

    I wouldn’t be here without y’all.

    I’m very fortunate to have a very strong support group of CFW, my brothers, my friends, my family back home.

    t., that talk had a pretty huge impact on me, even if it didn’t necessarily seem so at the time, maybe ’cause I was kind of scatter-brained (even more so than usual). Or maybe ’cause I’m not very good about showing that sort of stuff. But, as a result of the effort of some very awesome people, I can hopefully become what maybe y’all saw that I didn’t.

    That chat, a few others in the box, and numerous ones with my best buddy back home helped me realize it was time to reprioritize my life and taking note of what legacy I was leaving through my actions. Maybe I wasn’t doing the right things for me; maybe it was just time to become a dingdang grown-up; who knows. But I listen to him when he talks, and he tells me that I need to focus on setting a positive example, “treat people the way I wish to be treated,” work at my job in a way that illustrates my devotion and love I have for it, and allow myself to take action to earn others’ respect and not be content with mediocrity. Taking his advice can seem slow, tedious, and even challenging at times, but I know best interests are at heart.

    Most of all, he tells me to be happy.

    MY work and MY gym and MY people; these help me achieve my happiness.

    So, yeah, I’ll be stop being a hardass for a minute and tell you guys that I love all y’all and that I’m damn happy you’re in my life.

  5. Jen S. says:

    Sara! You’re such a badass and you just made me teary. I am so proud of you and amazed at how you’ve turned your life around in such a short period of time. Most people don’t do any introspection cause it’s hard to take a look within…and even harder to make the changes that may be neceessary for true greatness and happiness. Big kudos to you my friend!!!!
    …Oh..and freakin nice lift missy!!!

  6. Whitney says:

    Sara!, I’ve really enjoyed getting to know you these past months. Thank you for being so nice to me from the moment we met when I was a beginner and you have always been bad ass. Just yesterday I looked on the board and saw you did jumping squats at 135 and I thought to myself, ‘isn’t that my max for back squats?’. Congratulations on all your success.

  7. Bryan says:

    Damn sara said the “G” word! I’m still trying to avoid growing up. Sara you rock little sister, always a pleasure to watch you throw down. When do we pay for wills seminar? the day of or prior?

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