Dog Food Run to Gold’s This Saturday
Saturday 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.

At 10am we 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. Dogs are welcome to join as long as they have their rabies tag, are leashed and get along well with others!

Oyster and Pig Roast this Saturday
After the food drive we are going to have a Oyster and Pig Roast. If you don’t care for either, we will have the grills fired up so that you can throw whatever you like on them. Sign up in the lobby for side dishes. We will start the Roast at Noon. We will set up an area for the kids to make decorations for our CFW Christmas Tree. There might even be a special visit from a certain fat guy who lives up in the North Pole!

** Please let us know by Thursday at the latest if you are coming so that we can place an order for the oysters.

CFW Crew at the Carolina Fitness Challenge

Crossfit
21-15-9 reps of…

Wallballs (20) @ 12’/9′
Deadlifts (275/185)
Burpees
*10 minute time cap

then…
AMRAP in 2 minutes of…
Toes to bar

Olympic Weightlifting
Mid-Thigh Snatch @ 70% x6 reps x 5 sets
Mid-Thigh Clean+Clean+Jerk 5 sets @ 75%
Good Mornings x 3 reps x 8 sets

7 thoughts on “Event 3a and 3b

  1. Meagan says:

    Awe fun picture! We all had a BLAST!!!!! Great Job to everyone that went.

    Kids Class back on this Saturday. Have your child bring two cans of cat/dog food for the food drive. We will be using them to workout with. They will be going from ground to overhead with the food they bring :-).

    P.S. To the competitors that went this weekend, is anyone else having nightmares containing these words, “no rep, no rep, no rep”…..aaaaaaaahhhhhhhh! Haha. Fun times.

  2. Mike L says:

    I know it was talked about yesterday, but I wanted to put my two cents in on the competition on Saturday in Durham. As one of the regular 6am’ers, I’ve been attending classes at CFW for about six months now, and have seen some great gains in fitness. The “bug” for competition definitely caught on after seeing and hearing how much the competitors enjoyed the Battle on the Border in Charlotte earlier in the year. I knew I was not going to come anywhere near placing, but just wanted to compete. Some great experiences, but some of the highlights were certainly seeing all the inspiring moments from all our CFW athletes and seeing the enormous amount of floor space our own gym took up in the staging area! If, and when, I compete again there are a few things I would have done differently. Namely, taking an Oly course! This would have benefited me tremendously (especially after seeing my form in video of my C&J!). Seeing the caliber of athletes was awe-inspiring in itself, and every single person at CFW continues to inspire me daily. Thank you to everyone who cheered, sent encouraging words, and even nursed my fragile ego when it was all over!

    No rep…no rep…no rep… they continue to haunt me!!!

  3. Amanda W says:

    “No rep” makes me want to slap my mama. I definitely heard my share but for the most part I would say the judges were fair. After seeing how the scores went down & how closely everyone really was, it made the “make every rep count” statement ring true. It was awesome to have the competition vets around giving advice and pushing us newbies to the next level. Dawn hunted me down, told me what weight to warm up with, where to start….t wasn’t about to let me resort to bad form on my pullups (which I did…but ahhhh 90 is a lot…lol) .

    I will echo everyone’s sentiments that the support was a huge factor, but even more than that was sheer accountability. The last wod tested my mental toughness to a degree I’ve never experienced. (which means I still have a lot to work on, but I digress…) When those ugly thoughts of “I don’t know if I can do this” crept in, I had someone yelling “get on the bar.” It doesn’t leave room for question. You just do it. Because that’s what we do.

    A side note – the results were posted. For the max G20, there were 5 CFW females in the top 10. Remember, this was based off of the Sinclair total – not just weight lifted. Not bad beastly ladies!

  4. t. says:

    No surprises. Exactly. You get what you give.

    Our experienced competitors names littered the top 20 and finals.

    Our new competitors all made the first cut. Nothing but good things there. It takes a lot to sign up and compete when you’ve only been doing CrossFit for a few months. Most affiliates had only one or two in the competition. I think says a lot about CFW’s atmosphere and support that we had so many competing. Between CFW and Tier 1 CF we made up almost half the competitors. Kudos to Tier 1!

    Thanks again to everyone that attended in support and to the competitors for representing CFW so well.

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