One of the best things about CrossFit Wilmington is the refuge we find here.  After a long day of work and all the stresses of your day, you can come into CFW and get a kick ass, body and mind exhausting workout that releases mood elevating endorphins.  Those wonderful opiate-like compounds released during exertion make all the days woes melt away and get us ready to drive on into tomorrow’s coming rigors.

So when you’ve had a bad day and everything that could go wrong has, you leave work and head towards CFW to get your daily therapy.  You’ve finally reached the point of your day when you have something to look forward to.   You’ve spent any extra minute during your day planning your workout and rehearsing it in your head.  You finally get to the gym, you’ve only a few minutes to get your workout in before you need to run home, cook dinner, prepare for tomorrow, and get to bed.  The last thing you want is to be interrupted, right?

Earlier this week, I noted a member enter the gym.  He looked tired and stressed… he was not his usual up-beat self.  A few minutes later I noticed him packing up to leave without working out.  I met him in the foyer and asked if he was feeling ok.  His reply…  “I can’t even get a workout started because everyone wants to bullshit with me!”

He was obviously stressed and needed a workout.  The next day he even apologized.  But he had no reason to… his point is valid.  Also, he is not the first person to bring it up.

Yeah, we are a family at CFW, so we all talk and socialize.  The social atmosphere is one of the things that separates CFW from other gyms.  But we also have to give our brothers and sisters the courtesy they need to rid their day of compiled stress.

If you finished your workout and are on your way out, try not to stop your friend who just walked in.  They need the same opportunity you had.

If a person is running an i-Pod, the chances are they want to be left alone.  We play loud music, so if someone has opted to jam their own tunes into their head, it is probably an indicator they don’t want to socialize.

If you have a professional relationship outside CFW with another one of our members, let them leave their work at work.  We have doctors, lawyers, dentists, stylists, chiropractors and others who want to leave their respective practices at the office each day.  Give them that luxury.  CFW is a place to network, not an examination room.  In other words you can find and meet almost any professional you need here, but if you want their professional advice, give them professional courtesy and ask them for their card and set up an appointment at their office.

Along the same lines, CFW instructors are always here to help you.  But we ask you to direct your questions to the on duty staff if at all possible.  You can tell which instructor is on duty by the CFW lanyard and ID they wear while working.  Otherwise, cut the trainers some slack and let them get their workout in too.  We have nutrition classes, consults, and counseling and one on one training available if you prefer it.  But on the gym floor, it’s time for workouts, not shooting the proverbial sh*t.
So before you run up and begin chatting with another member, take a second and assess if they are approachable. See if maybe they need some time with their workout.  If they’re between sets, let them finish their workout.  And here’s a good tip…  avoid beginning a conversation with “can I ask you a question?”.  At that point, you already have.  Ha.


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

Amanda W. - Mom / Games competitor. Hank - Son / 10 months old.


Front Squat  6 sets x 10 reps
Hand Stand Push Up  6 sets x 10 reps

AMRAP in 10 minutes of…
6 Box Jumps
6 Pull Ups
Rest 30 seconds

Olympic Weightlifting
Snatch shrug+Snatch high pull+Snatch (all from the floor) @65% x6
Power clean+ clean+jerk (all from the floor) (95/135)x6
Snatch push press +overhead squat @60% of OHS
½ of CF WOD

25 thoughts on “Refuge and Courtesy

  1. Meagan says:

    Yeah hot momma. I wanna be you when I grow up. Sexy mom woohoo….joe you are one lucky man. Amanda you inspire me every day girl! The Games are yours for the taking.

  2. Felice says:

    Amanda, you are such a beautiful and strong women! You are an inspiration to all women, especially mothers. Keep up your hard work!

  3. Felice says:

    Beautiful picture! Amanda you look amazing. You are such a atrong and beautiful women. You are not only an inspiration to mothers, but to all women. Keep up the good work girl!

  4. Em says:

    Hell Yeah! Hotness! Amanda you are really a great momma and athlete, all your hard work shows (not just in this picture either). What a great example you guys are setting for Hank. Wish I’d had all this after Julia…or even Nathan…wouldn’t be playing catch up so But I truly thank you for the motivation you give me. Joe, my dear, you are a lucky man (like you haven’t been told that a million times!!!).

  5. Marilea says:

    Wow..! 🙂 Amanda, you look amazing! Your hardwork, dedication, passion..and not to mention how great of an instructor you..makes you even more amazing!!.. You are totally going to dominate The Games! 🙂

  6. TJ says:

    Amanda looks great but I don’t know why I’m the only one commenting on how I plan to bother tony every chance I get….may just bring in a blow horn since he pretends not to hear so well hahah

  7. Amanda W says:

    Aww shucks, guys. Thanks for the love. DJ did an amazing job. Who knew baby oil had so many uses? CFW moms set the bar high – Rosie, Abby, Kelly, Tracy, Tashana, Whitney, Jill, Maria…that list is truly endless. I respected your efforts before I had a baby, but wow. Juggling all of it is TOUGH, and you guys all make it look so easy. CFW is a special place.

  8. Abs says:

    A -dub!!!! We can tell you look great and feel great! Ga…but that little man is SO stinkin cute! That smile is priceless!!! There have been so many posts about not having excuses and how having a baby seems to top the charts with most women…CFW moms keep in shape before, during, and after having babies…I love being apart of the “moms of CFW” our kids see the importantace of health, hard work and community/family. Our little girls see strong, intelligent women in an environment without gender barriers and our little boys see how hardwork,commitment and toughness can help them succeed and I know personally that my lil guy sees the men in the gym as role models and learns how to be respectful of people; above all…it is a really neat thing to be a part of. Thank you for setting a standard Amanda…to not only be a HOT MOM…but a GREAT MOM!!! ya… we pretty much ROCK!!!

  9. Whitney says:

    Amanda! You are definitely handling things as well as any of us! I can tell by the smile on your face and on Joe’s face every time I see both of you. Glowing skin, happiness, exuding and radiating kind energy and encouragement. Thank you so much for your inspiration. And to address T.’s blog post, regarding questions about paleo especially when they relate to autoimmune issues, you can post a question on my facebook page any time and I will answer it (not that I am a Dr or a certified anything, take my advice at your own risk. I did reverse my MS and lose a ton of weight an keep it off for 2 years so far though) my page is Because I could go on and on for hours about food. So you might ask me what you think is a simple question about food and then I am still talking 15 minutes later. It’s much more productive for me to answer the question on facebook while I’m supposed to be working. I’d much rather shun work than my work-out (and yours!).

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