CrossFit Wilmington is proud to announce our sporsorship of Step Up for Soldiers’ Combat Mud Run on April 14th!

CrossFit Wilmington was founded by honorably discharged, combat service veterans and since our inception have supported organizations that take care of our wounded.  Many of our members are respected service men and women who understand the sacrifice of overseas service.  We have numerous wounded warriors who call CFW home.  Teaming up with Step Up For Soldiers is just another way CrossFit Wilmington shows our continued support for the injured war fighters of our US of A.

The mud run will include 14 obstacles set up across the 5k course. Participants may enter as individuals or in teams of four.  Step up for Soldiers is a non profit organization that supports returning military members with loss of limb, eyesight, and mobility  as well as assisting the families of the injured. For more info about the event and registration click here.

2012 Crossfit Open
The 2012 Crossfit Open starts Tomorrow. The first WOD will be released tonight at 8pm we will run them on Thursdays and Saturday’s during class times for everyone. If you have not yet registered for the Open go here.

Nutrition Class Wednesday February 29th
On Wednesday February 29th at 6:30 we will host another presentation of CFW’s results producing nutrition class.  Covered in the class are all the “secrets” you need to cut body fat, increase lean body composition and live a healthier life. We will cover the concepts of Paleo nutrition, what to eat and how much.  The cost is $40 which is well below comparable courses at other establishments. If you have yet to attend a CFW nutrition class, the time is now.

Crossfit Wilmington Pre-order T-shirt’s
We have a sign-up sheet in the lobby for CFW’s first t-shirt order of 2012. The first 25 to sign-up and pay get a discount on the shirts. Cost is $20.00 CASH ONLY (price will go to $25.00 after the first 25 sign-up)

Elizabeth C. landing on top of the box with full hip Extension.during yesterdays Open practice WOD


Myofascial Release

Skill Work:
Push Jerk vs’ Split Jerk

Post Workout Stretching

Olympic Weightlifting
Class at 6:30


2 thoughts on “CFW Teams Up With Step Up For Soldiers

  1. Errol says:

    Anything input you can give, I’d appreciate it.
    Being that I’m weeks behind in the program the WOD for me this morning was 5rds of 5thrusters (135lbs), 1min rest, 5thrusters (95lbs), 1min rest.
    As I sat in to begin the second round I felt what seemed to me like a stretch across the front of my right knee cap. Being that it was quick and ackward, it’s kind of hard to explain. Soon after the area became numb (10sec maybe). I chalk it up to being young and dumb, but I continued with the workout afterwards. It really only irritated me again as I did box step ups (same feeling).
    If someone has experienced this in the past of has knowledge of it, thanks in advanced.

    Sorry to be short and to the point, but the connection over here is spotty

  2. t. says:

    First of all, you should have ceased the workout and iced the knee immediately. I know it a difficult thing to do, but worth it. You can switch gears and bench press or do other upper body workout. Let the knee rest and re-eval the following day.

    Having said that, many strains and tears to the front of the knee (patelar tendon) are caused when we place weight on the ball of the foot.

    A proper squatting movement has 95% (or more) of your weight on the heels. I should be able to place my fingers under the balls of your feet and even if you’re squatting 400lbs, not get my feelers smashed.

    Ice and rest for the knee. Up the fish oil and take Sinew Plex… sorry the PX over there doesn’t carry either.

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