“Miles for Smiles” Mission of Mercy 5k this Saturday!
Join us at Veteran’s Park this Saturday at November 12th at 3pm for a 5k in support of North Carolina’s Mission of Mercy Clinics.  Lauren Piertrzykowski organized this event as her senior project and she needs support.  The NC Mission of Mercy provides free dental care for those in NC who cannot afford it.  Registration fee is $15, payable at the event.  For more info go to Facebook event “Lauren Piertrzykowski’s Senior Project: Miles for Smiles”.

Hilltop Angus Farms
Hilltop Angus Farms will be making their final delivery until after Christmas to Wilmington on Sunday November 27th. They will have available beef and pastured pork. If there are any specialty cuts needed for the Holiday’s they will need to know ASAP. To place an order go to here

Situational Awareness and Threat Detection Course (SAT-C) Thursday, November 17th
The class outlines and illustrates techniques to keep you and your loved ones from becoming victims of violent attack.  Attendees will learn measures special operations military and law enforcement use to avoid dangerous situations and how to apply them while at home, traveling in your car, flying, staying in hotels, and even what to do in case of work place and school violence.  The reality is, the world can be a violent place.  There are ways to avoid being a victim, this class will teach you how.

Olympic Lifting Course November 16th-December 17th
CrossFit Wilmington is Coastal Carolina’s only USA Weightlifting gym and host to Wilmington Weightlifting Club.  Now home to 3rd place and 1st place National Champion lifters, our Weightlifting Course is where CrossFitters improve their lifts, and in turn all aspects of their fitness.  Improving your technique in the lifts transfers to more efficiency in all the exercises we do daily. The course begins November 16th and will run for 4 weeks.  Classes are Wednesdays 8 am or 6 pm and Saturdays at 10 am.  Cost is $150 per person and sign ups are on the board in the lobby.  NOTE: We will be running an advanced lifting course at the beginning of 2012 for those who have already completed an Oly course, so sign up today and be ready for the new year!

November 19th- Powerlifting Seminar with Will Kuenzel
Will Keunzel will host a powerlifting seminar on Saturday, November 19th.  He will go over form and technique on the squat, deadlift and bench press.  Will is currently a competitive powerlifter with best lifts of 700lbs squat, 510lbs bench press and a 605lbs deadlift. If you are interested in getting stronger and better at your lifts we strongly urge you to attend this seminar.  It is guaranteed to make you a better lifter and overall crossfitter.

JZ working on the Clean and Jerk


Thruster 3-3-3-3-3
Weighted Chin-ups 2-2-2-2 (3/1/2/0)

8 Rounds for time…
5 KB/DB Swings (24/16)
5 Clapping Push Ups
5 Box Jumps (24/20)

7 thoughts on “Thrusters

  1. t. says:

    JZ continues to impress. His training and dedication shows in competition. It’ll be fun watching John in another CrossFit Games season.

  2. Sensei says:

    Hey all!

    Due to the Threat Awareness Seminar, Thanksgiving, and the light numbers in attendance. I am cancelling the BJJ club meetings for November.

    We may get together some afternoons to roll, so if you’re interested in that please text me: 910-431-1038. Otherwise let’s look at starting back in December.

    Have an awesome day!!


  3. JZ says:

    Thank you. That pic and the kind comments allow me to feel a slightly less amount of misery on a Monday morning at this hilarious job of mine.

  4. sara clark says:

    Aesome jz. Megan, if you cleaned that much id run away in terror. 🙂 awesome 6am workout again guys! Props to albert for doing extra, even if it was an accident.

  5. Albert Steed says:

    One day I will learn how to count. I even have 10 fingers which would mean this should have been a no brainier. 😀

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