CrossFit Wilmington and ALASTAR TDS-C are proud to sponsor the Carolina Fitness Challenge.

CF Wilmington is sponsoring the “CFW Award” (at least that’s what we’re calling it!) with the prize of our GEN 2 Sled.  The Affiliate that has the most athletes, male and female combined, finish in the top 10 will carry the Sled back to their box.

ALASTAR TDS-C is giving four slots in its Basic Pistol or Intermediate Pistol Course* for 1st and 2nd place Male and Female finishers.

Tomorrow is the Carolina CrossFit Challenge.  It’s gonna be a blast!

Carolina Challenge Prep - Jana worked up to a "heavy triple" of 190lbs

CrossFit WOD
5 rounds for time of…
15 KB Swings
9 Knees to Elbows

26 thoughts on “Putting the smack down…

  1. Sensei says:

    The supreme quality for leadership is unquestionably integrity. Without it, no real success is possible, no matter whether it is on a section gang, a football field, in an army, or in an office.
    Dwight D. Eisenhower

    Very proud to be a part of this family and the integrity that it is.

  2. Amy A says:

    “Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn’t matter whether you are a lion or a gazelle… when the sun comes up, you’d better be running.”

    GET SOME!!

  3. Joe W says:

    Good luck to all that going to compete. Remember to have a mindset that I am the best b/c I train with the best. In the words of Burt Reynold’s (Smokey and the Bandit)-“I’ll just do what I do best.–What’s that?–SHOW OFF.”

    That is True Confidence.

  4. Whitney says:

    California naval oranges are in season through February. Fresh squeezed orange juice for the kids in the morning is a great way for them to get calcium if you’re worried about them not getting enough because of no dairy. It’s hard to get those ‘drink your milk’ calcium thoughts out of your brain after a lifetime of indoctrination. I was just stressing about it last night because Gibson hates broccoli (I can only sneak it into so many smoothies per week) so I read Cordain’s article on it on his Paleo web site. It’s all about balancing the acid and the alkaline, as usual. Costco and Sam’s sell the best California oranges by the case. Broccoli and Kale are other great sources.

  5. No GOOD says:

    CFW last year we rolled inti CF Durham in such force that people there thought it was OUR BOX, That is when we became “The Hell ANgles of Crossfit”…. The impact we have made in the CF world this last year is noticed . I hear it all the time when I visit other Boxes. It also puts a target on our backs…to that I say SAWEET!!!! All that does is push us harder!!! I know that you will all set the bar HIGH and EARLY!!!! Like DC said yesterday who cares what or how fast the persone next to you is going…”Plan your dive and dive your plan” You are trained better you are better and you will be victorious!!!! Go past the time to ensure you did leave it all on the table!!!! Best of luck to all of you and to thoses going that are not competing, you will all wish you had and a seep will be planted for next year!!! KICK SOMEA** CFW!!!!!

    ANd HOLY CRAP great job JANA!!!!!!! 190 damn!!!!

  6. Charisse says:

    Awesome Jana!! (and she’s been sick!) Who knows what she could get when she’s feeling 100%!! I can’t wait to cheer you guys on tomorrow! I just might lose my voice 🙂 Show ’em who’s boss CFW! Is there anyway I can reserve a sweatshirt lol? I need to REPRESENT tomorrow

  7. t. says:

    Jana has been training for Tri’s the last year and yesterday was the first time she attempted to go heavy on FS. Thomas just kept adding 10lbs and Jana kept moving the weight… fast! Her form is impeccable… spine perpendicular to the ground, elbows up, and knees out.

    You ladies and gents competing tomorrow are gonna be fun to watch! Let’s have fun!

  8. Jen S. says:

    Awesome job Jana!!!! You guys just do what you do best this weekend…WIN BIG!!!! I’ll be cheering you on in spirit!!!!

  9. Kelly says:

    First of all…..AMAZING work, Jana!
    It is funny for me to think about how much I have changed in the past almost 11 months I have been at CFW. The greatest changes have not been physical. If you were to tell me back then that I would be competing in a Crossfit challenge in less than a year, I would have laughed . Throughout my 34 years, I have avoided physical competition at all costs, and if I couldn’t avoid it, I would typically make myself miserable, bomb at it, or quit. Some people thrive under competitive situations, some crash and burn. I have been the latter. As I have told many of you over the past weeks, my goal for signing up was simple….face that part of myself that is afraid and have a bit of fun in the process. I have no delusions of grandeur. For me, this challenge started the day I signed up…from fearing people might wonder ‘why is she doing it?’ to “‘she’ is from CFW?” Even though I have gotten nothing but positives from everyone, these fears are still very much present. Now that Saturday is right around the corner, and my nerves have found themselves a home, it helps to know that there is so much support. Part of me wants to do what I have been good at in the past when it comes to physical competition….quit. But that goes against the very reason I signed up. What happens for me on Saturday is only a tiny part of something bigger. Preparing for this weekend has challenged me to attempt things I would have normally just written off as something I could never do (i.e., double unders for one!) While I wish some of what I have been practicing my a** off was going to be part of the workouts, in the end, I have still gained from these past weeks. I just want to say that so many of you have positively affected me and helped me to get to this point where I can challenge myself. I am awed by what I see done within our four walls, and I feel privileged to be in such company. I don’t know if kicking any a** is in my immediate future, but I will do my best and try to have some fun. Thanks for everything!

  10. Jill P says:

    Good Luck Everybody!! Kelly you are such a strong amazing lady. It makes sense that crossfit would click for you with the weight you bear in day to day life. I know Zach would be so amazed to see this I hope someone can video you and send it to him!!!
    Last year was so inspiring, Scott S’s last wod motivated me thru out this last year.
    have fun and take lots of pics!

  11. Jana says:

    A TREMENDOUS thank you for all of the support and encouragement!! Y’all give me such motivation and I’m proud to be competing with such an amazing team! I’m terribly nervous but know with my fabulous friends and teammates beside me I will be ok!! Good luck to everyone tomorrow!!! Thank you Thomas and T for helping me couldn’t have done it without you!

  12. Kathleen says:

    To ALL competing good luck tom CFW family.. Dave, Logan & I will be driving bright & early 2 cheer u All on!!! There is no doubt in my mind u will ALL KICK ASS!!

  13. Sensei says:


    INSPIRATIONAL!! Your nerves are more than 90% of the battle! Believe me when I tell you that you are going to do a TON better than you think you will and you will have about FIVE TIMES the amount of fun that you imagine.

    “Ichi Go, Ichi E” !! “One encounter, One chance”!! So jump in with both feet and show them who you are!

  14. No GOOD says:

    Kelly, I have said it and told you watching you go from the quite Mom who struggled with everything to the day you got your first dead hang pull ups when you thought no one was watching to watching how PISSED you get when you miss a lift as everyone has said is truly inspiring!!!! I think that part of you that use to quit because she didnt know anything thing else is like the bands you use to use on for pull ups but the CF Kelly doesnt know how to quit, and I know I am correct because someone injured herself overtraining and like all of us actually spending to much time in the BOX. Just like I told one of my IDOLS Scott Smith last year at least no one is shooting at us…..

  15. Andrew says:

    I’ll just add this right here…

    “There’s only 2 ways to change the way a guy feels about you. You can set him on fire or slap the shit out of him.” – Marcus Luttrell

  16. Rob the Ghost says:

    Jana – awesome FS, can’t wait to see what you do tomorrow!

    Kelly – you are going to do great, and I’m sure you will have fun doing it! Congrats for entering and early congrats for getting over a fear!

    LET’S GO GIT ‘EM CFW!!!!

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