Friday
 
Power Lifting Seminar Registration Open
Will Kuenzel’s Lifting Seminar at CFW on Saturday, 31 July is limited to 20 participants.  The Seminar will run from 9am to 4pm with a one hour lunch break. We’ve begun registration for the Seminar and are accepting payments.  Payment is by cash or check made to Will Kuenzel. 
 
CF OIB Relocation Celebration
Tomorrow morning, a group from CF Wilmington and CF Engage (Gabe’s new affiliate) are going to CrossFit Ocean Isle Beach for their Relocation Celebration Cookout and Workout.  We leave from CFW at 9:30am. 
It’s great way to meet other CFers and get workout in at Karen’s new place. 
 
CrossFit Engage opens for business!
Our bud Gabe has CF Engage up and running.  Wilmington was in need of another good CF and Gabe, Tracy, and Keith are bringing it.  CFE joins Tower CF (at the WAC), Evolution MMA, and CF Wilmington in bringing the CrossFit community to the Port City.  They’re on Wrightsville Ave, just off College Rd.  Stop in and check them out.  Check out Gabe knocking out 30 Muscle Ups for time on his Facebook Page:www.facebook.com/pages/…/CrossFitEngage/137347696282461?v
 
 
Anna gets a spot from Josh on her first tire flips at CFW
Welcome to CFW Anna…  thanks for making CFW your new home for fitness!
 
 
CrossFit
"Murph"   In honor Lt. Michael Murphy. KIA, AF
 
For time…
Run 1 mile
100 pull up
200 push up
300 squat
Run 1 mile

0 thoughts on “Posted: 7/23/2010

  1. taylor says:

    For all the time I have spent at CFW, I have never done the famouse 'Murph'! I can't wait!!!!!!!

  2. No GOOD says:

    Anna welcome!!! and Taylor you have done Murph before we did it at the house PCFW (pre CFW).

  3. taylor says:

    omg, what if butter cream does make you stupid. Im in sooo much trouble. OK, so now I've done it three times. I think I will remember this experience! Thanks Meagan and Gabe for the company and the push! Man, I need to run more!

  4. Josh says:

    Andy 30:43 and Cody 40:47 (w/ 20# vest). Lots of great times today. I do want to give a shout out to Aaron S. who's second WOD with us was Murph 5 months ago and he only finished HALF of it in 47 minutes. Today he finished Murph with a time of 53:43. Great job Aaron!!