The Beach Workout is cancelled.  The jellyfish are too bad to swim.

New CrossFit Wilmington Info / Schedule / Fees page:
*Fee increases are for new members joining on/after 27 July 2009.


Brad gives a new meaning to lunch break.

CrossFit WOD:
As many rounds as possible in 25 minutes of…
3 handstand push ups 
10 air squats
5 pull ups
2 deadlift (205lbs-M / 135lbs-F)
Weightlifting WOD:
Hang Snatch Shrug Pulls – 100% x 2 x 3
Snatch – [ (60% x 1), (70% x 1), (60% x 1) ] x 4
Clean & Jerk – 75% x 1 x 5
10 minutes of CrossFit WOD

0 thoughts on “Posted: 8/5/2009

  1. ilario says:

    ALL: Please ping JJ when you can. It really sucks being hurt and missing all of the of the CFW family vibe. T., new info page looks tight and Oly class is really Awesome. I plan on doing it again as soon as you offer it. Have made progress, but the dedicated practice is something I want to continue. Em, you've got quite a team…Nathan and Julia wore us out on those sprint drills! Tracy, thanks for the book, the advice and the friendship. Oh, and one last thing y'all….2010 BABY!

  2. No GOOD says:

    Good Morning! JJ you should use this time to reflect on what not to do when playing softball you big wus! Seriously I have been down from injury in the past stay as active as you can without over doing it, it will get better!!
    Morning Crew great WOD today!! Great WOD's all week! Julia and Nathan thank you for the letter, you made my day, I cant wait to share it with Taylor. Ilario, my brother!
    Have a great day everyone!!!

  3. No GOOD says:

    Em, I just read your post AWESOME!!!! Keep it up killer!
    I came up with a slogan yesterday…
    CFW Rule #1, Dudes must check their PRIDE at the door, if you don't some Chick is gonna SNATCH it from you….I love our CFW Hotties!!!!

  4. colleen says:

    the rope burn from the rope climbing yesterday feels SOOOO GOOOD this AM!!! JJ hang in there!! Hugs!!

  5. Sensei says:

    Very nice on the schedules and rates! JJ, stop whining so much would ya, JEEZE! Get better soon buddy, if you need anything please just ask.

  6. Thomas says:

    Hey guys, i know the beach wod is cancelled and you are all bummed out about it. I still think we should meet up for some of the as ron would say "BTIT" aka best tacos in town! Same time as usual 7:45ish until whenever! hope the crew comes out.

  7. KC says:

    Andrew, I don't live too far from Garner. I'll have my mini CFW set up when I get back to the states. Drop me a line.

  8. maria says:

    Great picture Brad..but did you have a big rope stain down the middle of your body?? I think I'm just going to start throwing out my workout clothes after a wod.

  9. Em says:

    Great pic Brad! Jj, be well soon buddy! Thanks NO GOOD for your comment about my post. Luv your slogan idea (I would wear it all the time lol)! And yes, Ilario, my kids play wolf and sheep quite well ;op. Andrew, keep in touch, be safe!