By Josh | In Today's Workout | on January 21, 2013


CrossFit Wilmington and Joro Yoga will both be closed next Saturday, January 26th and Sunday, January 27th for our hosting of the Crossfit Level 1 Course.



Custom Fit Meals Spotlight

Custom Fit Meals is a locally owned and operated company that prepares and delivers fresh meals each week.  They take the guess work out of eating Paleo and have a pick up location right here at CFW. You can order from 5 to 40 meals per week and pick them up at the gym on Mondays and Wednesdays. The majority of the meals are both Paleo and gluten free and there is no shortage of healthy options on their rotating weekly menu.  All you have to do is grab your bag and place your meal in the microwave, and in 3 minutes you have a delicious, healthy meal.  To order your meals visit today!

BBQ and grits is southern cooking at its best! Slowly braised, dry rubbed pork shoulder is cooked until it’s fall-off-the-bone tender, then smothered in our sweet homemade BBQ sauce. The succulent pork is served over cheesy cauliflower grits and served with a side of braised kale.



New member, Malcolm M., hitting kettlebell snatches in yesterday’s AMRAP. Welcome Malcolm!



Pick a challenging weight for each of the following and complete 3 rounds of:
6-8 DB Lateral Raise (2,0,1,1)
8-10 DB Upright Row (2,0,1,1)
6-8 Seated DB Shoulder Press Hammer Grip (4,0,X,0)
Rest 2 min


100 m sprints x 5- Do not deviate more than 1.5 seconds on each sprint. If your first sprint is 13.5 seconds, rest enough between sets so you recover and maintain sprints that do not exceed 15 seconds. For each sprint you do not hit within 1.5 seconds of the others, complete 10 burpees.


50-40-30-20-10 reps  for time of…
Double Unders
Ab Mat Sit-ups


9 Comments to "Tuesday"

  • Mere says:

    January 21, 2013 at 8:31 pm -

    Love me some custom fit meals. There so easy and healthy! One of the many perks of working out at CFW!

    Welcome Malcolm!

  • David says:

    January 21, 2013 at 9:00 pm -

    A sprint workout, I can’t wait to do this.

  • josh says:

    January 21, 2013 at 9:24 pm -

    My family and I love the Custom Fit Meals. Emily and I send them kids to school with the kids so that they are able to get a healthy nutritional lunch.

    Welcome Malcolm!

  • pete says:

    January 22, 2013 at 12:13 am -

    I like the Kettlebell Snatch’s

  • Meagan says:

    January 22, 2013 at 5:26 am -

    Nice work Malcolm. Way to push through the WOD yesterday.

  • Jordan says:

    January 22, 2013 at 8:52 am -

    Welcome Malcolm!!

  • Amanda W says:

    January 22, 2013 at 9:52 am -

    Crush it, Malcolm!
    Custom Fit meals are a great way to get your diet in order. And pretty cost effective, too. If you’re having a hard time planning healthy meals, this is a great alternative!

  • Felice says:

    January 22, 2013 at 11:35 am -

    Welcome Malcolm!
    Custom fit meals are great, not only are they convienent and healthy, but most importantly they taste good! those of you at cfw that are in the military know that the chow hall doesn’t always have the greatest choice for food, and that’s even if you get a chance to go to the chow hall! Well, we started ordering custom fit meals for my husband so that he could continue to eat healthy while having a crazy schedule that doesn’t usually make food the number one priority. He loves the meals and can stay on track. If you haven’t looked into custom fit meals yet, you should!

  • Dawn says:

    January 22, 2013 at 11:54 am -

    If you are looking for a weightlifting competition, friends of mine in Greenville, NC at Tier One CrossFit are hosting a small competition. It is $25 to sign up on March 2nd. For more information….