Today is the last day of 2011 and we at Crossfit Wilmington want to wish you a Safe and Happy New Year!

Mike L

“It has been an absolute pleasure training with everyone at CFW, it was so much more than I expected it to be when I signed up more than six months ago. From the beach WODS over the summer, to the Carolina Fitness Challenge (not last place!), to the daily 6 am class, it has been great to get to know you all. Thanks for the push when I needed it, and I hope I pushed some of you at the same time! I doubt I will find another gym with such a welcoming and encouraging environment that drives you to be the absolute best you can.

And going out with Murph was kind of ironic… It was the very first Crossfit WOD I ever tried… back in 2007! What improvements have been made! Great time this morning as always, good luck to everyone in the coming year. I know at CFW, you have the tools to accomplish all your health and well-being goals!”

-Mike Lewis



2011 for time…

2011 m Row
11 Push Press (135/95)
20 Double Unders
11 Deadlift (225/155)
20 KB Swings (24/16)
11 Pull-ups
20 Vertical Jumps (10’/9′)
11 Hand Release Push-ups
20 Slam Balls
11 DB Thrusters (45/25)
20 11m Shuttle Runs
11 Burpee Broad Jumps

3 thoughts on “Happy New Year

  1. Albert Steed says:

    This was a fun WOD. But, man that row was long!! Good luck again Mike – going to miss having you around to compete with.

    Happy New Years All!

  2. No GOOD says:

    I would totaly do this WOD however I am in Colorado SNOWBOARDING so I did 2011 runs instead haha Happy New Year!

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