On Saturday, December 17 (same day as our Oyster Roast), the workout of the day is going to be a run to Gold’s Gym on Racine Drive.  Not just a run…  a run with dog or cat food to support Tim B.’s / Gold’s Gym Dog Food Drive to support Paws Place & Furever Friends non kill animal shelter’s needs.

At 10am, Saturday, Dec 17, run will start at CrossFit Wilmington and run the 2.4 miles to Gold’s Gym on Racine Drive with a bag of dog or cat food to drop off.

How large the bag is, is up to you.  It can even be just a can (all workouts are scalable!).  You can put it in a backpack, carry it on your shoulder, in your pocket (assuming it’s a can), or put it in a cart or wheel-barrel if you want.

Once you drop it at Gold’s, it’s up to you how you get back to CrossFit Wilmington.  You can arrange for a pick up or run back.


Ilario Pantano Book Signing Thursday at 6:30 pm @ Mayfaire Barnes & Noble.
Come on out and support one for CFW’s oldest members, literally and figuratively!
Learn more about IPs book here: www.ilariopantano.com



Larry C bench presses during "The Ugly Operator." Larry is a college student and up-and-coming CFW athlete.

“Ugly Operator” Day 2

Max Reps “Strict” Dead Hang Pull-ups
rest 2-3 minutes

AMRAP in 10 minutes of Sandbag Get-ups (80/60)
rest no more than 10 minutes then…

3 mile Run (our 5k course)
*Your goal is to finish the run with-in 30 minutes

Click here for full explanation, standards and YOUR SCORE

Oly Course

2 Snatch Push Press @ 90% Snatch Max x 4 sets
Clean & Jerk @ 70% x 4 sets (1 minute rest between sets)
Snatch Pulls (pause at below the knee, above the knee, and mid thigh then explode upward) x 5 sets

8 thoughts on “Dog Food Run to Gold’s

  1. Tim Banford says:

    TONY!!!! I got goosebumps when I read this! I am blasting this out to my Media contact. I want this to make the news channels around town! I can only imagine what you all will look like running down the street with food donations. This is awesome. For anyone that chooses not to run or wants to make a larger donation than they can run with, please leave any donations at CFW and I will come and grab them. It makes me regret that I will be out of town and will miss this freak show of a display!!!! Much respect, Tim B.

  2. Kelly L says:

    Just a suggestion for anyone feeling really crazy,…Tidy Cat makes a 30lb cat litter bucket with a handle perfect for farmer’s walks. I would be willing to donate the 2 buckets if someone carried them down there! Just let me know!

  3. Drew says:

    I’ll be sure to bring my assault pack so someone can carry a bag while I fill up my ruck sack, nothing better than a good ruck run.

  4. Sensei says:

    Ha ha ha, that’s true Drew!



    Look Me Up On FaceBook! Aaron Lawrence or ShoshinRyu of NC!!


    “For me there is only the traveling on the paths that have heart, on any path that may have heart. There I travel, and the only worthwhile challenge for me is to traverse its full length. And there I travel, looking, looking, breathlessly.” – Carlos Casteneda

  5. sara clark says:

    Special thanks to marine sara, tanner and T. Knowing there will always be someone around to help you in a pinch keeps me pushing myself each and every day. Thanks guys! it makes all the difference.

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