CrossFit Wilmington will represent Wilmington in the CrossFit Games 2012 Regional Competition.
Congratulations to all our athlete’s who helped CFW  to a 2nd Place finish in the Mid Atlantic Region and a 15th overall in the World. CFW had 2 Male and 3 Female athletes in the top 60 of the Mid Atlantic Region. John Z (13th), Tanner (48th), Felice (32nd), Amanda W. (36th) and Amanda H. (59th) all qualified to go to the Mid Atlantic Regional in Landover, Maryland on May 4-6. Joining them will be Zach Brock (21) from Crossfit Vitality, Ben Sturgill (59) from 336 Crossfit and Marcie Wells (27th) from Crossfit Coastal who also qualified in the top 60 Athletes in their divisions. CFW’s own Scott Smith finished with a World ranking of 42nd place in the Masters 55-59 age group.


Olympic Lifting Course begins Monday April 2nd at 6 am.

There are still spaces available for the introductory Olympic Lifting Course beginning on April 2nd.  This course is guaranteed to improve your Olympic Lifts and transfer exercises. Sign ups are on the whiteboard and require a $75 deposit to reserve your spot.


A Heart Surgeon Speaks Out… 
Read this article about what really causes heart disease.

Melissa Hoff (2nd Women’s Overall) of CFW and Brock Wilson (7th Men’s Overall),
owner of CrossFit Carolina Beach 
repping out the deadlifts
in the final of Saturday’s March Madness Competition. 

Benchpress  6-8r x 5
Weighted Dips  6-8r x 4
Behind The Neck Shoulder Press*  8-10r x 4
*If shoulder mobility disallows use of a barbell, use DBs.
DB Mower Starters  8-10r x 4 each side

4 rounds of…
20m sled push (+135lbs/+85lbs)
Agility Zig Zag sprint
Rest 2 minutes

6 thoughts on “CrossFit Wilmington to represent ILM in THE 2012 CROSSFIT GAMES REGIONAL COMPETITION

  1. t. says:

    We had 25 sign up to participate in the lean out competition today. Many of us are at “comfortable” body weights and are ok with being comfortable. But haven’t you ever wondered what it would be like to be lean… to be ripped?

    You have all the nutrition and training expertise at your disposal, why not take the opportunity and make your health your number one priority? Getting lean means cutting out all the junk and toxins from your diet and environment. Wouldn’t it be nice to know what it feels like to be clean… from the inside, out?

    Give this challenge a try. There will be plenty of CFW members doing it along with you. The group support will be a positive factor in many of your successes.

    If you really want to get serious, Tanner and I are available for consults, biosig, and counseling. We guarantee positive results.

  2. Dawn says:

    So excited about the up coming Olympic lifting class. Since we are going to be crunched for time. I would like for everyone to be warmed up ready to go at 6am!!! Monday we are learning snatches!!!

  3. Sensei says:

    Great job this morning! We had 17 hard hitters in the gym and it is such an awesome crowd!!

    There was a lot on the board to work through but you all stayed on track and got it done efficiently!

  4. Albert Steed says:

    Way to go CFW on the Games! That is great stuff. I am excited and will be looking to see if I can come up and cheer for the weekend. 🙂

    @Dawn – Looking forward to class as well!!!

    @Sensi – Always a good time in the early morning classes!

  5. t. says:

    BTW, the abs featured in the Lean Out competition banner are our own Amanda W.’s. Amanda (photo by EyeConic Images) is a great example of what simply controlling what you put in mouth can get you. 10 months after see had her son, Hank, Amanda rocks a tight tummy and lean body.

    When she got down to the last 10lbs of “baby fat” she wanted to lose, she and I sat down lined out a very specific diet and got a few supplements onboard. Two weeks after our nutrition chat, she was just below her goal weight.

    If you’re thinking there’s no way you can look like Amanda, just try me. If you really want it and are willing to cut the crap foods and products from your life, you’ll enjoy a new level of health and the body that comes with it.

  6. Scott S says:

    Joe – you are one lucky guy!

    Great job to all who competed in the games. If you are thinking about it – do it!! It will keep you focused on your training like nothing else. It isn’t about qualifying for the games (okay, we can all dream) but having a qualitative measurement of your mental and physical abilities. Gotta keep it real, right?

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