Member Referral Program
For the month of December we are offering a Member Referral Bonus Program. We want to encourage our members to spread the word about our gym. If you refer a new member to CrossFit Wilmington, and they sign up, you will receive $25 cash! So, bring your friends and family in and both of you will reap the benefits.

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:
Larry instructs CFW's newest member Jeff. Welcome aboard Jeff!


Push Press 3-3-3-3-3
Barbell Reverse Lunge 20-20-20 (10 each leg)

2 rounds for time of . . .
400 m run
20 thrusters (95/65)
10 pull ups

Olympic Weightlifting

Class at 8 am and 6 pm

11 thoughts on “Member Referral Program

  1. Tanner says:

    Good work by the 6 am crew today! I’m seeing some huge improvements by many of you. Kris, great to see you doing all the pull ups rx today! You all will probably feel the lunges in your glutes tomorrow morning.

  2. Sara Clark says:

    Albert- adding our ST’s (I tried to figure out a way to add a D or and I to that, but failed) to our SOS’s. 😉

    good time this morning, and I didn’t pass out! woohoo!

  3. Albert Steed says:

    Sara – I agree. I agree. I just keep trying to do them and have faith that one day I won’t suck as bad as the previous day. As the power lifting guy said.. It only takes about 10,000 reps to get really good at them. 😀

    I think for the thing on the 17th I might want to do the farmer carry. I have some good bags I can use to carry in each hand. 😀

  4. Tanner says:

    Hey guys, if anyone used my revolution jump rope and happened to misplace to screws and end cap I would appreciate their return. I would really like to have my rope for this weekend. Thanks!

  5. t. says:

    Fun times in the pool this morning. Thanks for coming.

    If you’re not coming to the pool because you’re worried about not being a stellar swimmer, don’t! Like everything in CrossFit, the stuff we’re doing in the pool is too. These workouts are not smoke sessions. They are for any of you that are not that confident in the water, but want to be. The primary goal and purpose of these pool workouts is to have any of you that don’t do the swims at the beach, but want to, be ready for them in the summer.

    We spend the first 15 minutes of the workout doing portions of drown proofing under NO STRESS.
    Drown proofing increases your confidence and helps boost your confidence. Interested, but still not sure? Just come watch.

  6. Peiwen says:

    I am not a swimmer and the best I can do in the water is something that looks like a mix of frog and dog paddle. I went to the pool wod the first time today and did just fine! Come thirsty tho, I sure swallowed lots of pool water. (Thanks for letting me borrow your goggles Jana!)

  7. Tanner says:

    CFC WOD’s are posted.
    Event #1
    As many reps as possible in 12 minutes:
    20 Air Squats w/bumper plate (Men: 45lbs Women: 25lbs)
    ~ 20m Overhead Walking Lunges
    20 Plyo Pushups (switch from one hand to the other on the plate for each rep)
    ~ 20m Sprint back to the start

    Event #2
    1RM Ground to Overhead in 3 minutes
    Score is Heaviest 1RM Load divided by Bodyweight in pounds

    CFW is about to run these first 2!

  8. t. says:

    Peiwen… you did great. I was excited you came.

    Unlike our brother, Nick, who sinks like a rock (poor fella), you float like a cork. We may need to get you a weight belt to get you to the bottom on the underwater stuff! ha.

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