Check out Nick M. on HQ’s site:

Crossfit Wilmington - Workout Of the Day picture

CFW’s newest couple Jackie and Joe R.  Welcome to CFW guys!!


  • Squat Thruster:  5 – 5 – 3 – 2 – 1 – 1
  • Front Squat:  3 – 3 – 3 – 3
  • Push press:  5 – 5 – 5
  • 30 ghd sit ups
  • 20 one legged ghd back extensions (10L / 10R)  **slow and controlled

                 *Go heavy!! 

Greg and Annie demo:

Killer Carbs: key appetite control cells in the human brain degenerate over time,  as we grow older…


Here’s a funny,  yet true, comparison from in New Brunswick…

Them vs. Us
I was driving home from work today and was wondering what it would be like if I were a member of a local gym, like NuBody’s or Global Gym. How would I justify paying for a membership there and not for a CrossFit gym? Are they even comparable? Here’s a short ‘them versus us’ list that I came up with. I’ll let you be the judge.
THEY have CNN or Kelly Clarkson playing in the background. We have other members cheering you on to finish your last rep.
They have cardio machines that tell you you’re going too fast. We have trainers that are telling you you’re not going fast enough.
They have mirrors. We have trainers that tell you how to correct your form.
They have bicep curls and cable crossover machines. We have squats and deadlifts that you’ll actually be able to transfer into real life.
They sell you a membership and hope you only come for one month. We want you to come as often as possible to help change your life.
They have a 20 minute workout in 2 hours. We have a 2 hour workout in 20 minutes.
They have a machine at the front desk where you swipe your card. We have knowledgeable trainers that are ready to give you all the fitness information that you ask for.
They train for looks. We train for life.
They have air-conditioning. We have…ok, they have us beat on that one.


0 thoughts on “Posted: 8/26/2008

  1. Hamid says:

    No I have been around hub, been going a little earlier, kind of on a weird schedule until we take off right now. I'll get in to do a wod with you soon.