Just a reminder the gym will be closed Saturday so there will be no CrossFit classes and no Youth Fitness Class

Saturday March 12th
CFW “March Madness

One Day Event
1 on 1 Competition
Winner moves on each round until there is only 1 competitor left
Blind draw for seeding starts at 9 am
First round starts at 9:30 am
Sign-up in Lobby


3 rounds… for completion
3 x Standing Broad Jumps (20 sec rest between each)
Max reps- Bench Press (135/75)
3 x “L” Agility Drill (20 sec rest between each)
Max reps- Chest to Bar Pull-ups
3 x 40 meter Sprints (1 min rest between each)

9 thoughts on “CrossFit Combine

  1. josh says:

    It’s time for the 2011 Relay for Life. This years event will be on April 15th and 16th. Go to http://www.newhanoverrelay.org/ to sign up for Team Crossfit Wilmington. CFW has been part of this great cause for the last two years and we have raised over $12,000 during that time. The money raised goes to cancer research, education, advocacy, and patient service programs.

  2. Abs says:

    I am so bummed that the March Madness is next week…that is opening day of Soccer and I have no idea when game will be! oh I hope I hope I hope it is 8 am or 2pm! This is gonna be FUN!!!


    Felice is at Arnold Classic! Give the munchkin a shout out…she is about to REPRESENT!!!

  3. TD says:

    so i bailed on yesterday’s due to a “shoulder injury” (my wuss factor was tested) so i’ll be in today to “make good”. jason, i’ll see you there buddy.

  4. Cullen says:

    T – I’m not trying to bait you in to anything but couldn’t help but solicit some discussion about an article I just read. See attached link:


    I’m on the bandwagon of taking more fish oil than less but after reading this, I’m wondering if I’m over doing it. I’m actually considering going on hiatus from my fishoil intake and seeing what happens over the next few months. I’d love to hear your thoughts or anyone elses for that matter.

  5. Meagan says:

    Yes I will be there Sunday for Yoga at 9 AM. Thank you to everyone for working with my schedule.

  6. Whitney says:

    I’ve been reading a lot about fish oil. The key is to balance your omega 6’s and 3’s. Some believe you can manage the omegas adequately by dialing down the omega 6 sources which within the realm of paleo means no seed oils, very limited nuts, and a lot of other things. I just learned on the most recent Robb Wolf podcast that to balance the omega 6’s in a dark meat chicken thigh with skin, you would have to eat 30lbs of salmon. They then went on to discuss how there is no data on chickens that aren’t fed grain. So it’s one of those things where you have to wait for more research to be done within the realm of Paleo. But it seems that if you are dialed down on your 6’s and eating a lot of wild caught oily fish, you might not have to supplement with huge amounts of omega 3. There was also a very interesting discussion with Matt Lalonde in podcast #68 about Omega 3 derived from Algae instead of fish oil. It seems that Omega 3 from fish oil is unsustainable so we need to concentrate on farming algae and supplementing on Omega 3 from algae. There are, of course, other sources of Omega 3 aside from fish.

  7. t. says:

    Like everything fitness and health wise, I think everything should be varied and done in moderation. Too much of anything can be bad.

    Fish oil is no exception. It’s easy to promote one supplement as the cure all. No one thing makes a diet. It’s like the HCG Diet thing… I laughed at first. I thought it was a joke. If you Google “mobile fat” you’ll find it’s a made up term by the HCG diet people… it only shows on their websites. Not to mention, it has to be injected to make it into the body. Drops and oral dosages are destroyed by enzymes in the mouth and gut.

    Anyways… sorry, I’m stilled blown away that we (anyone that has been with CFW for more than a week) can be solicited by such transparent (and moronic) marketing claims. Back to your fish oil question…

    A balanced diet of clean foods and no grain and sugar always works.

    The dosages I recommend have that built into it… 8-16grams/day for women and 10-20grams for males are both fairly light dosages.

    There are days I don’t take any. Days I take half that amount. And days I take 30 or 40 grams.

    Just mix it up and it’ll all average out.

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