Celebrate. Remember. Fight Back. 

April 27th and 28th

Ashley High School

No matter who you are, there’s a place for you at Relay. Each dollar you raise will help save lives. How far will you go to make a difference in the fight against cancer?

2012 will be Crossfit Wilmington’s 4th year in participating in the New Hanover County Relay for Life. To date Crossfit Wilmington has proudly raised over $20,000.00 for the American Cancer Society. Everyone is affected by this disease at some point in their life. Your reasons for walking in the Relay For Life are as unique and special as the story that motivates you. This is your opportunity to not only honor cancer survivors and remember people we have lost, but also to raise funds and awareness to help save lives. Because of your support, we are creating a world where cancer can’t claim another year of anyone’s life. You are helping create a world with less cancer and more birthdays!
To join Crossfit Wilmington’s Relay for Life Team go here!

Here is a story from one of our own CFW Survivors, Scott Smith, in a write up he did for us last year

March Madness 2012
On Saturday, March 24th, CFW is hosting the first ever CrossFit competition with age divisions and weight classes. The first workout will be the final CrossFit Open WOD. All competitors will complete all events, eliminating a need for a “Final WOD.”  Cost is $50 prior to March 10th and $70 thereafter.  All competitors will receive a t-shirt and a catered, paleo friendly lunch.  To register click here.

CFW Instructor Gregg taking the 9am Class through the "Core 4" stretches. This particular stretch is targeting the glutes, piriformis and the hip rotators.


10-9-8-7-6-5-4-3-2-1 reps for time of…
Handstand Push Ups (2 – 45lbs plates/1 – 45lbs plate)
C2B Pull Ups
Double Unders

In Subplementum…
Row 500m x 3 or Cycle 800m x 3 – rest the time it takes you for the previous effort.
As soon as you are done, complete 2 burpees as quickly as possible for every minute the entire workout (effort and rest) takes.
Round up… if the workout takes 12:02, up it to 13.  You owe 26 burpees.

One thought on “The Relay… Celebrate. Remember. Fight Back

  1. Sensei says:

    Hey morning Crew!

    Thanks for all of your hard work and HELP this morning assisting fellow athletes on their WOD!

    It was a smoker and you all really put some hard work in as close as possible to RX’d. For the ones that did Rx’d WOW! awesome stuff!

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