Celebrate. Remember. Fight Back. 

April 27th and 28th

Ashley High School

No matter who you are, there’s a place for you at Relay. Each dollar you raise will help save lives. How far will you go to make a difference in the fight against cancer?

2012 will be Crossfit Wilmington’s 4th year in participating in the New Hanover County Relay for Life. To date Crossfit Wilmington has proudly raised over $20,000.00 for the American Cancer Society. Everyone is affected by this disease at some point in their life. Your reasons for walking in the Relay For Life are as unique and special as the story that motivates you. This is your opportunity to not only honor cancer survivors and remember people we have lost, but also to raise funds and awareness to help save lives. Because of your support, we are creating a world where cancer can’t claim another year of anyone’s life. You are helping create a world with less cancer and more birthdays!
To join Crossfit Wilmington’s Relay for Life Team go here!

Here is a story from one of our own CFW Survivors, Scott Smith, in a write up he did for us last year


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.


At CFW, we encourage our members and instructors to step out of the “Crossfit bubble” and get instruction and information from other sources and specialists. Following with our advice, CFW’s Dawn and Hodge visited Port City Gymnastics to work on gymnastics skills. Sport Specific instruction from a coach in a certain discipline is a valuable commodity when trying to develop a new skill or improve an existing one.  

Hodge performing deep ring dips while training at Port City Gymnastics to help develop the strength necessary for a muscle up.


Open WOD 12.4

AMRAP in 12 minutes of…
150 Wall Balls (20/14)
*Men use a 10′ target, Women use a 9′ target
90 Double Unders
30 Muscle Ups

The Open workout will be held during class times only. Please arrive a few minutes early to warm up and be briefed on the workout.

5 thoughts on “Open WOD 12.4

  1. No GOOD says:

    we should do our own FGB but call it KBAGS…Kettle Bells and Gun Shells ….Yes it is a gift hahaha

  2. Sensei says:

    Look at the mainsite pic. Why am I so turned off when I see at least 3 different types of REEEEEBOOOOKKKKKKKK clothing in just one picture where they’re trying to show the lift by a strong woman.

    Gaarggh….. Not down with the commercialization.

  3. Meagan says:

    Hodge…you look way too happy…haha. Nice job girl! Can’t wait to see our gym BEAST out this WOD!!!!

  4. Sara Clark says:

    Hey guys! Please don’t forget about the Mud Run! there are some people from my office I’ve convinced to do it. I am trying to get teams for them. If anyone wants a team, please email me! clark.saracatherine @ gmail.com

    Pedrina, Chrissy, Albert and I are a team already, so you know the level of baller you have to compete with out there! 😉

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