This week Wilmington’s CrossFit turned three years old!
Thank you to all our members for making CrossFit Wilmington the choice for athletic fitness and stength training in Coastal North Carolina.  A huge thank you to our original members who’ve been with us since the beginning.  You guys have witnessed and supported the growth of our CrossFit from the beginning.

We had only 33 members at the end of our first month.  We now have 300.  Yes, bigger is better and we are most certainly are getting more of both each day!!

We’ve come from just Casey and myself on staff, then Josh, Darren, and Julie, who’ve all made unmeasurable contributions and sacrifices to make CFW the standard.  Their professionalism has done more for CFW than I could ever.

And then came Dawn… her and Julie were started the reputation of our ladies using your PR as a warm up weight.  Those two grabbed the Oly Weightlifting and ran away.

Now we’ve grown to a 32 person staff of instructors!   Thanks to our members that are now part of the instructor team.  It’s a good feeling to have a team people want to join!  You guys are the backbone of CrossFit Wilmington and make the training the quality it is…  the highest available in Carolinas!  Set the standard.  We can’t have a gym where the instructors are not performers…  that just won’t do!  Continue to represent.  I’m proud of you guys and very thankful for you.

In the last three years CrossFit Wilmington has become one of the largest and most respected affiliates in the world.  We’re known as a tight group of very motivated CrossFitters and athletes.  Our training and programming is proven at the competitions and CrossFit Games every time we attend an event.  The judges always compliment us on “how easy we are to judge”.  But it’s easy when you’re used to training inside our walls with the best CrossFit instructors But most importantly, our ethic, manners, and kindness is what the friends we’ve made world wide speak about us.  At the Carolina Challenge affiliate owners told us they wished they could train at our gym or that their affiliate was closer to ours.  The CrossFit HQ staff compliments us greatly.  The HQ training staff enjoys coming to CrossFit Wilmington for the certs.  These are some of things I’m most proud of.

You guys represent CrossFit Wilmington with integrity and honor everywhere you go.  The pride you take our little training facility is something I can’t thank you enough for.  We promise to keep with our ethos and not slack off on the services we provide.

I also want to thank the our “away team”.  That is, all our members that don’t train inside these walls.  You are the folks in far away places, in garages, and in other CF affiliates but follow our program daily.  You guys are felt and known.

Let’s not forget the new affiliates in Wilmington.  Port City CrossFit and CrossFit Carolina Beach are a breath of fresh air.  We are happy to have them in Wilmington and I have to thank Keith, Tracy, and Brock for stepping up and offering the Port City quality CrossFit affiliates.  Thank you guys for you professionalism and maturity and allowing CrossFit Wilmington be part of your community.

I have to give some love to Gabe from CrossFit Engage.  We enjoyed being a part of starting your affiliate and really hated to see you move.  Good luck on standing up an affiliate in Texas!  See you soon Bro.

We’ve had so many successes with our clients.  Too many to list individual’s details.  Having the successes you have obtained attributed to CrossFit Wilmington always puts a smile on our faces.  People say the difference with us and other gyms is that our staff cares.  Of course we care…  CrossFit Wilmington is tight and we’re all friends.  We are Wilmington’s largest “Anti-Support Group”.  I call it that because support groups only support bad behaviors with their feel sorry for yourself ways.  We don’t feel sorry for each other or with each other.  We give direct support to each to help better ourselves.  Slack off in here, and you’ll at least get a remark.  Slack off twice and you get the proverbial kick in the butt.  It works.

All this in only three short years.  What will we all accomplish in the next three?

Happy Birthday CFW!

Get some.

Look how far these three have come…  Peiwen, Mike M., and Amy A. are great examples the results CFW’s training allows.

To lift like this, you have to lift like this…

CrossFit Wilmington is where CrossFitters become firebreathers.  Come learn how much better you can be.

3 rounds for time
20 GHD Sit Ups
30 Seconds of Rest
400 meter SPRINT

Snatch  [(70% x 1) + (60% x 1) + (70% x 1)] x 3

28 thoughts on “3 years of CrossFit in Wilmington. Look how far we’ve come…

  1. Andrew says:

    I couldn’t have said it better myself, Caleb. T, I’m glad I’ve had an opportunity to be a part of the community from the beginning. I say community, as CFW is obviously much more than a gym. Congrats on the success you’ve experienced so far, and here’s to hoping that CFW (and Alastar) continues to have an influence on those outside our four walls.

  2. Amy A says:

    I can’t thank the staff and members of CrossFit Wilmington enough for the love and support over the past 2 years that I have been apart of this family. I don’t know where I would be physically, and personally, had I not continued to be pushed. I have had some amazing opportunities, like getting the Level 1 cert, as well as hitting goals that less than a year ago, I never thought I could do. I feel so at home at CFW. It truly has become my home away from home, not only because I spend most of my time there, but because of the comradery felt inside and outside the walls of the gym. Thank you to all those that have given me the proverbial swift kick in the rear.. I love each and every one of you. To all the new clients, I can’t wait to work with you, and put my newfound knowledge to use. Let’s continue to be the best and train like the best!! 3..2..1..GO! or as T would say.. HURRY UP! -the end 🙂

  3. Brock Wilson says:

    Hello CFW and BIG CONGRATS

    I remember walking in to the old box during your load-in and checking it out, it is a big regret of mine that I didnt jump into things back at the start. Both your growth and success is indeed remarkable. I freely admit to stealing the occasional WOD and/or idea, and am never reluctant to say \This one’s from CrossFit Wilmington\.

    Beyond the programming, every instructor I’ve met out of CFW has been gracious, poised and humble, and I send people your way all the time, knowing they’ll be treated well and get great instruction.

    Best regards,

  4. Meagan says:

    CFW is the best. Thank you for creating a place of friendship, family, and motivation. I love walking into the gym and looking at the board. Everyone has made huge accomplishments. From strength gains to amazing MetCon times. Keep up the great work. I can’t wait to see what the next 3 years has in store for us all.

    Yoga tonight at 8PM: If you have any requests for tonight, please post. See you all this evening.

  5. drew says:

    What I love about this place is no one will let you say ” I can’t “. In a world full of people who make excuses for everything wrong in their life, it’s nice to be able to come into a place where people are there to do work, and understand the inherent consequences, but freaking love the journey. This applies to all the military, LEO, firefighters, health professionals, and on and on that visit the box every day.

    I don’t think theres a single person at this gym who doesn’t constantly get in discussions with people outside our circle who just claim that they can’t finish a marathon, or can’t seem to lose weight, or any number of things that require an iota of physical work to accomplish. Some of them you get through too, and some of them just don’t have the drive necessary to get where they need to be. It’s awesome to watch new guys/girls trying to do pull-ups during their intro, and getting frustrated as hell because they can barely do 1 band assisted, only to not realize everyone in the gym knows before long they’ll be cranking out 10 kipping pull-ups with little to no thought on the journey that got them there.

    So with all that said, I think this was the long-winded way of saying BOOM.

    Here’s to all the stuff we just haven’t discovered we can do yet. Or as I always say, “be awesome”.

  6. Felice says:

    Happy Birthday CFW!

    Amy pretty much took the words right out of my mouth. I don’t know where I would be without CFW either. Thank you to all of the instructors and members that have taken me in with open arms and made me feel so welcome from the start. Thank you to Tony for all of the opportunites you have given me, there are no words to describe how greatful I am. I have only been at CFW for a short amount of time but since the moment I walked in I knew I was going to be apart of something very special. It’s not the awesome skull painting on the wall, or the amount of great gear we have to train with…. it’s the people inside the box that make it so special. I’ll never forget the first time I came to CFW for my intro 1 class…. I opened the door to the gym and the first person I saw was…. Dawn. She was only 1 week away from leaving for the games. She had just gotten done doing a wod, and I couldn’t help but stare, she was just amazing. I miss you Dawn. Then Abs did my 2nd intro class… she was so full of pep and motivation, she was very inspiring. My 3rd intro was with Josh. Watch Josh coach for just a few seconds and his knoweledge, love for Crossfit, and desire to help people, just shines. I am honored to have the chance to work aside these amazing instructors. Who are not only outstanding athletes, but wonderful people.

    p.s. just wanted to make sure everyone knows that Amy A. did her first muscle up on Tuesday… then she did 3 more! =)

    If you want more, you have to DO more!

  7. josh says:

    Three Years Baby! I have been fortunate enough to have been with t and CFW from almost day one. I’ve had the opportunity to work with every single person to ever walk through our doors, and I have enjoyed every minute of it. Thank each and every one you for making CFW what it is today!

  8. Abs says:

    Happy Birthday…it only took 3 years to get here….that is an amazing feat. Serious…the leaders of CFW have done something AWESOME. T . Great job!

    Amy A…NIce girl…Muscle up on the rings? or bar? or both? you ROCK!

    Felice thanks…oh and I remember your intro…you had already done #1 and then I was teaching #1 again and you were just going along with me until Josh came up and said “girl you trying to do this 1 twice?” LOL…it was awesome. First time I saw you do a pullup I knew you would be AWESOME!

  9. Whitney says:

    I was hoping this would turn into a 50 comment love fest. Has there ever been a bigger catalyst for knowledge and change in my life? It’s a very profound experience that leaves you looking amazing. Happy birthday CFW, you big, life changing, hunk of welded metal. CFW is where people with work ethic, real values, strong character, drive, motivation and skill are gathering in Wilmington. Julie, Abs, Josh, Dawn and Brian, you guys were my intro and first WOD instructors. You are the epitome of leading by example, fitness elite, no whiners, and nice at the same time. There was no question in my mind that I would keep coming back. Thank you! And of course thank you Tony for all your awesomeness.

  10. Sensei says:

    Life Changing Baddassery. Integrity. Passion. Attention to detail. AWESOMENESS.

    Just a few of my favorite things that I’ve found with this FAMILY of mine over the past three years. What we have is more powerful that most will ever experience.

    So thankful to be a part of it!!

    Tony, for your integrity, open heart and lack of tolerance for BS. THANK YOU!

    Julie, for your humor, acceptance, beauty and work ethic THANK YOU!

    Josh, for your joy, attention, motivation, and leadership. THANK YOU!

    Dawn, for your humility, strength, inner sense of joy and love for life. THANK YOU

    Darren, for your yelling, screaming and toughness not letting us get away with ANYTHING. THANK YOU!…sort of… 🙂

    All the rest, You mean more to me than any of you will ever know!

    Ok, so now can we stop blowing smoke and get to work? sheesh… HA!



  11. Rosie says:

    Happy Birthday CFW!! I talk about CFW with such stars in my eyes, I’m sure my mother thinks I’ve joined a cult. Everything everyone has written about our community is true for me also. I’ve attained the goals I set for myself last year, and now will reach even further for this year.

    I want to share an example how being involved with CFW helped me outside the walls of the box. After numerous conversations with Julie about nutrition and a very informative nutrition class with Tony, I decided to finally get serious about my own thyroid issues and make an appointment with an endocrinologist. Long story short, they removed my cancerous thyroid, and I’m currently in the radiation portion of the treatment. This was a relatively simple procedure and I should be back on the pull up bars next week. After speaking with Scott, he helped me realize that this is an example of early detection. I credit Tony and Julie with helping me open my eyes and look at the entire picture of being healthy, not just “looking good naked” or the scores you can write up on the board.

    I love being a part of this place, and I look forward to meeting and working with all of the 280 other members of CFW who don’t work out at 6 am!

  12. Jen S. says:

    Happy Birthday CFW!!! What more can I say that hasn’t already been said? I have considered CFW my 2nd home for the past almost 3 years. When I’m not at the box I am taking about it or atleast thinking about the wod ahead. I have made such great, quality friends for life here. I don’t know how I ever survived without you guys! I love the motivation and energy I get when I walk in…not to mention all the smiles and hugs…and then the screams of support when I’m about to drop but need to finish out those last few reps. I love you guys for helping me to be all I can be…and then strive for more. Thank you all for all you do!!

  13. t. says:

    Wilmington Weightlifting… nice.

    Thank you Julie G. for working it all out! I guess we’ll give the Olympic lifting community a proper intro to WW in February!

    3 years… not just growing, growing stronger!

  14. DC says:

    Damn 3 yrs.. Its crazy.. I remember when Tony was 1st telling me he was going to open a box and me saying I would help out setting up.. I wish I could be like Josh at times and have worked with each and everyone of you. But I haven’t had the pleasure yet of that.. But 1 day I will. The Family has become something I don’t think many of us thought it would.. but kinda hoped it would 1 day.. but because of ALL of us CFW has become a world wide name, and many people steal our wods. And we all know many people thank we are crazy for the weights we do. For those Original member who came in the box at 6am when it was cold, had pancakes, got some, Thank you for help create our family.. I hope to catch up with all of you before I leave again.. See ya tonight.. Aaron I got your sort of…..

  15. t. says:

    Disclaimer: They were protein pancakes.

    That was before I realized how many of you would actually care about what you put into your bodies.

    Now… for the remainder of you. Stop eating crapfood! We’ve a nutrition class a week from Today. Learn something new.

    Brock, it’s always nice to hear from you Bro. We will get lunch one of these days!

  16. Shawn K says:

    I can vouch for that fact that they were indeed protein pancakes. In addition I seem to remember some sun dried tomato and spinach omelettes making it into the rotation a few times.

    Granted, protein pancakes with pb and honey takes the cake any day… cake? where?!?

  17. Anonymous says:

    Feliz Cumpleaños CFW!!!
    Tony thx for simply being you & creating what CFW has become w & w/o the assistance of those you surround yourself w…2 ALL that have played a part & continue to do so we appreciate it.. Dave, Logan & I r thrilled 2 be a part of this family!!!

  18. Kathleen says:

    umm…previous post is from me.. & this posting thingy have a luv/hate relationship 🙂

  19. Tracy says:

    Happy Birthday CFW!! I can remember 2.5 yrs ago meeting Darren saying Tracy you should try CF….it took me 4 months to join, and thats when I saw the crew at the Kure Bch tri and joined the next day on my birthday. I got a 3 hour intro from Tony!!!! He kept saying Tracy your a sponge. What an amazing present that has kept me loving and wanting more whenever I walk into the gym! Plus the great friends we have from this place! We each have had our own successes at CFW. My latest is being 3 months preggo!! Went to my dr appointment today and the baby’s heart beat is strong and healthy,such a blessing! They could not believe how healthy I am!! I do not have morning sickness:) and just a 2lb weight gain. I know this is from my exercise workouts at CF and my paleo eating months prior to pregnancy and keeping up with it currently (although meat is kinda gross right now haha) !! So I thank you CFW and I appreciate all that this wonderful place of amazing people and dedication has given to me!!

  20. Dawn says:

    CFW what is there left to say that hasn’t already been said!!!!!
    I can not thank everyone enough for all the support, confidence, instruction, and flattering remarks. CFW is more than a gym or a job its a family, that I know I can rely on anytime i need anything.
    Change can be a scary thing and right everything is so different than what I am used to from the everyday people, people at my job, and my daily routine. Hardest thing is I don’t have full access to a gym like CFW.
    Clair and I visited Tier 1 Crossfit in Greenville. It was nice to have a gym to go to instead of outside in the cold or Gold’s. By the end of our workout I had helped one of their clients improve their kipping pull up and was coaching one of the owners and his friends on Oly lifts!!!
    A big thank you to Tony for giving me all of your knowledge, coaching, and patience. I also want to thank all the instructors and members because you too have taught me so much.
    Happy Birthday Crossfit Wilmington, so lucky to be apart of it.

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  22. o says:

    For once I’ve been part of the cool group… or at least that’s how I feel, seeing as I was one of those 33 back when pancakes happened and Casey some how avoided death as he wandered about muttering his mantra, “easy day, easy day” cold beers, Emily BBQing out in the rain…. Darren repeatedly telling me he thought I was better than that….(holy motivator bat man) Running or working out behind Dawn because I wanted her legs…..Tony never ending the hunt, always bringing new things to the table and somehow maintaining the quality….. Jule always encouraging and welcoming…. and no one ever sidelined me for being overwhelmingly, obnoxiously competitive, bull headed or for swearing constantly. For however long I ended up being in there I only ever needed to be myself. I have survived 2 deployments without becoming a nut job or resembling a whale, my business has strengthened from the relationships I’ve made. I am a stronger better person, inside and out for all of it….. CFW It surpasses others because , it’s my safety place, my home, my people, my gym…..

  23. Gabe(CFE) says:

    i know I’m late on this post but better late than ever. Congratulations on 3 Awesome years and more to come. I’m glad I got to be a part of CFW and have the help I did from many of the members of CFW when starting Engage. I learned alot from Tony and try to emulate his ways as an affiliate my self. Take and I’ll see you guys soon

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