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.

Cardio Kickboxing
Crossfit Wilmington will re-starting our Cardio Kickboxing Program next Tonight. We will conduct two classes, the first at 5-5:45pm and then at 6-6:45pm. Gloves will be needed for these classes. The cost is $10 per class or you may purchase a 10 visit pass for $100.

Open WOD 12.3
We will run Open WOD 12.3 tomorrow and Saturday during class times only. FRIDAY 5:30am, 6:30am, 9am, 11:30am, 3:45pm, 5pm, 6pm, and 7pm.  SATURDAY 9am and 10:30am. Please arrive a few minutes early to warm up and be briefed on the workout and movement standards.


Brian E. (AKA Esko) doing some Muscle up work yesterday. Welcome back Esko!


The Modified Burgener Warm up x 3
* Work with a weight that allows you to maintain excellent form and technique

Myofascial Release

6 thoughts on “The Modified Burgener Warm Up

  1. Walt says:

    Complete as many rounds and reps as possible in 18 minutes of:

    15 Box jumps (M 24″ box / F 20″ box)
    12 Push press (M 115 lb / F 75 lb)
    9 Toes-to-bar

  2. t. says:

    Esko? I thought he died or something?!?!? Welcome back Brother!

    Tanner, Melissa, and I are attending Charles Poliquin’s BIoSignature Modulation seminar. Charles is one the most accomplished health, strength, and performance. It is a pleasure to be able to study under him. Tanner and I are very excited to to return to CFW with all the info we can absorb from Coach Poliquin. Being able to provide BioSig to you will undoubtably increase the quality of the product that is CrossFit Wilmington.

  3. Sara Clark says:

    The site wont let me sign up for March Madness– I have no clue what address yall have on file for me, but I guess its none of the ones I know. Should I create a new account or…?

    Also, when do we have to pick our weight class?

  4. Gregg says:

    I just signed up for March Madness. Looking forward to competing with everyone! Oh, and welcome back Esko!

  5. Tanner says:

    Sara, just create a log in for yourself. We will determine your weight class the day of the event.

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