To all my CF fam,

I hope you’re having a good weekend and you did something fun and/or rewarding.  As you all know I’ll be away for a few weeks.  I just wanted to let you know how great it is to be part of what is CFW.  I’ve seen more impressive things accomplished by more people in the last seven months than I have in the last seven years.  Each of you, including the newest of our athletes, have improved so much in such a short amount of time.  From Dan losing 55 plus pounds and preparing for the Wrightsville Beach Triathlon, to our ladies flipping huge tires (alot), or Clair running his 5 min miles, Chelsea pulling 230lbs on her first heavy deadlifts, and all the other amazing things you’ve done in here (a list that would take hours to complete and I’d still neglect something), I am, again, very honored to be part of it.

I’ll be back in OCT and I expect see new faces, new PRs and just like the last time I returned home from a trip… faces I barely recognize due to total transformation in physique, posture, performance and confidence. 

I am really not ready to go back over.  The past two months at CFW has seen an almost double increase in athletes and a 10 fold increase in energy.  It’s intoxicating.  It’s an awesome training environment and I simply don’t want to leave it.

And though I’ll be a ways away, I’m still availble via email.  I appreciate any correspondence and feedback, both good or bad.  Please don’t hesitate to contact me.  I’ll never be too busy to answer any questions you have.

On Monday, Dawn H. will be back from her Level 1 Certification.  She’s an excellent instructor/coach already, now she’ll be Certified and even better.  So we’re proud to announce her as one of our staff instructors.  So an early congratulations to Dawn!  Maybe some of you boys can get her to help you with your squat or deadlifts!!!  hahaha.

And just in case you’re worried that our WODs might get easier while I’m gone…  don’t  be, I’ll still be posting most of them!  Tomorrow we’ll be revisiting the more painful WOD I have ever created and completed… "One Bar".   I say completed b/c it would’ve probably been the the first WoD I’d ever quit on if Shawn and Melissa hadn’t been there trudging through it with me.  It was only completed as Rx’d that day in Jan or Feb by 5 athletes.  I expect tomorrow’s number will be a totally different number!

I purposely didn’t tell you what it is…  but I gave enough info for you to find it.  Be sure and get a good night’s sleep!

So anyways…  eat properly, sleep good, and train hard. 

See ya in a couple months. 


"If you want more, you have to do more."


Nathan, Julia, and Ava in the middle of the kid’s race on Saturday.  Pound for pound, these are three of CFW’s best athlete’s!  **Haircuts not withstanding.


0 thoughts on “Posted: 8/10/2008

  1. Andrew says:

    You're probably on the plane by now Tony, but stay safe bro and we'll see you back here soon enough. If you need anything done down here, hit me up.

  2. mat i. says:

    Have a safe trip Tony. Sorry I missed Brunch today. We will continue to spread the word about Crossfit and lure new members while you are gone. See you soon.

  3. Sensei says:

    You are awesome Tony and we all realy appreciate your help! CrossFit Wilmington is like a second Martial Art to me. That is saying A LOT! Stay safe and I look forward to showing of my new PR's when you return!

  4. Zach says:

    Tony I just want to start off by saying thanks. we could not have accomplished any of the things we did without you and your coaching. You give us the oppurtunities to become a better athlete. You run a great program and we will keep that going until you come back. I expect you to come back in good shape too so maybe you cann do a WOD with me, and keep up.ha. but anyways man thank you so much man. Be safe and see you soon!
    PS We will all have improvements, so be ready!

  5. Ilario says:

    You run an outstanding fitness program and true to form, you lead it from the front. I echo Zach's gratitude. It is both and honor and a pleasure to train amongst the team you have assembled. CFW is a family that I am proud to be a part of.