Do you want a little extra motivation to shed fat and build some muscle for the summer? Next week, CFW will begin a 6 week body transformation competition that will help move you towards your fitness and fat loss goals.

Competition Details and Rules

  • $10 Buy In
  • Start Date: Today
  • Initial Body Composiition, body weight on CFW’s scale, and “before” picture submitted by closing time on Friday, March 29th
  • End Date: Friday, May 10th (Final Body Composition and “after” pic submitted)
  • Winner Announced: Monday May 13th
  • Winner Criteria: Total Percentage loss and end body fat percentage
  • Prizes are awarded to 1st, 2nd, and 3rd place contestants
  • Open to CFW and WSC members only
  • Weight loss must be with healthy diet and exercise. Anyone found to be using malnourishment or diuretics to lose fat will be removed from the competition

Cody will be taking bodyfat measurements today from 9:00-10:30am. There will be a sign-up sheet for next week on the T-shirt cabinet. Please write your name in the time slot you wish to have your body fat taken.



Crossfit Wilmington Instructor Melissa pushing through Open WOD 13.3 yesterday with a score of 250 reps.



For time:
Run 400m
50 Sledgehammer Swings (16/12)
Run 400m
50 push-ups
Run 400m
50 Sit-ups


OPEN WOD 11am-1pm

4 thoughts on “Saturday

  1. Eric W. says:

    If anyone picked up a black speed rope with the ends of the handles painted yellow (so nobody would swipe it or mistake it for theirs) please return it to the gym or give it to a staff member.

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