cody'S ARCHIVE

  •     Crossfit Bench Press – 1RM then: AMRAP 10min: 5 Pull-ups 10 Push-ups 15 Sit-ups Wilmington Weightlifting Club Snatch: Heavy triple Clean and Jerk: Heavy Triple Run 1 mile

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  • Olympic Weightlifting Course July 26th

    By cody | In Events | on July 20, 2014

    CrossFit Wilmington and the Wilmington Weightlifting Club will start their next Olympic Weightlifting Course on Saturday, July 26th. Classes will meet Tuesday evenings at 5:30pm and Saturday mornings at 9:30am. This course is for individuals who want to drastically improve their lifting technique, add weight to their lifts, and make their CrossFit workouts more efficient. The […]

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  • DL Test Day

    By cody | In Today's Workout | on July 20, 2014

        CrossFit Deadlift Test Day Deadlift – 1RM   Wilmington Weightlifting Club OHS: Max Cuban Press: 6-8 x 4 Romanian Deadlifts: 6-8 x 4 Shoulder Press: 6-8 x 4

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  • 7/20/2014

    By cody | In Today's Workout | on July 19, 2014
  • Kid’s Camp Starts Monday

    By cody | In Today's Workout | on July 18, 2014

    CFW’s Kids Camp starts this Monday, July 21st! Ages 4-7 are from 8am-12pm Ages 8-12 are from 1pm-5pm     CrossFit In teams of 3, with 1 person working at a time, complete the following for time: 2 rounds of: Run 300m to cul-de-sac 100 Air Squats 70 Push-ups Run 300m Backwards back to CFW […]

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  • 7/18/2014

    By cody | In Today's Workout | on July 17, 2014

        CrossFit Push Press – 3r x 5s then: For time: 10 Burpees 20 CTB 30 Hand Release Push-ups 60 Wallballs 20/14 30 Hand Release Push-ups 20 CTB 10 Burpees Wilmington Weightlifting Club Clean from blocks: work up to a heavy double Snatch from blocks: work up to a heavy double For completion: 100 GHD Sit ups 100 GHD […]

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  • Nutrition Class Tonight

    By cody | In Today's Workout | on July 16, 2014

    There will be a NO COST Nutrition Class tonight at 6pm in the upstairs conference room. This class is for anyone interested in learning about healthy food choices and improving your overall health and well-being. Exercise is just one piece of the puzzle. Nutrition plays a vital role in the results you see at the gym. All […]

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  • Beach Fit Tonight

    By cody | In Today's Workout | on July 15, 2014

          Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • NO COST Nutrition Class Thursday 6pm

    By cody | In Today's Workout | on July 14, 2014

    There will be a NO COST Nutrition Class Thursday at 6pm in the upstairs conference room. This class is for anyone interested in learning about healthy food choices and improving your overall health and well-being. Exercise is just one piece of the puzzle. Nutrition plays a vital role in the results you see at the […]

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  • 7/13/2014

    By cody | In Today's Workout | on July 12, 2014
  • CrossFit Wilmington and the Wilmington Weightlifting Club will start their next Olympic Weightlifting Course on Saturday, July 26th. Classes will meet Tuesday evenings at 5:30pm and Saturday mornings at 9:30am. This course is for individuals who want to drastically improve their lifting technique, add weight to their lifts, and make their CrossFit workouts more efficient. The […]

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  • Paddleboarding/CrossFit WOD July 13th

    By cody | In Events | on July 7, 2014

      We will be having a paddle board workout on Sunday July 13th with our friends at Wrightsville SUP starting at 9am. This will be a crossfit style workout with paddle boards. Signup sheet will be on the front desk at CFW. Hope to see you there!   96 W Salisbury St, Wrightsville Beach, NC […]

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  • Cristina’s Story

    By cody | In Articles, Successes | on July 7, 2014

    The first rule of Crossfit is never shut up about Crossfit, right?  Well, it is hard to not give credit where credit is due.  Since joining Crossfit in the fall of 2013, I have made a significant transformation, not only on the outside, but the inside as well. My entire life I have been a […]

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  • 7/7/2014

    By cody | In Today's Workout | on July 6, 2014

        CrossFit Back Squat – 3r x 6s RDL – 6r x 4s then: For time: 25 Toes To Bar Run 400m 25 Toes To Bar

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  • 7/6/2014

    By cody | In Today's Workout | on July 5, 2014

    There will be open gym today from 1:30-3:30pm.

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  • 7/5/2014

    By cody | In Today's Workout | on July 5, 2014

    There will be open gym from 10:30am until noon today. Great job to everyone who came out for Painstorm on the 4th! There will be open gym on Sunday from 1:30-3:30pm.      

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  • Happy July 4th

    By cody | In Today's Workout | on July 3, 2014

    There will be two classes on Friday. The first at 9:00am and second at 10:30am. There will be no early morning or afternoon classes. Open gym will be available from 9am-12pm.     CrossFit PainStorm III “Independence Day” 76 Clean and Jerk 45lbs 76 Wallballs 20/14 76 Box Jumps 20″ 76 Pull-ups 76 KB Swings 16kg […]

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  • Afternoon Classes Cancelled

    By cody | In Today's Workout | on July 2, 2014

    All afternoon classes have been cancelled today due to Hurricane Arthur. Please travel safely.    We will be running the Painstorm 76 workout Friday morning at 9:00am and 10:30am. There will be no early morning or afternoon classes. Open gym will be from 9-12pm. The gym will be closed on Saturday, July 5th.     […]

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  • Summer Sign-up Special!

    By cody | In Today's Workout | on July 1, 2014

          Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open gym 7-10am 5-8pm

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  • July 4 Schedule

    By cody | In Today's Workout | on June 30, 2014

    We will be running the Painstorm 76 workout Friday morning at 9:00am and 10:30am. There will be no early morning or afternoon classes. Open gym will be from 9-12pm. The gym will be closed on Saturday, July 5th.         CrossFit Bench Press 5r x 5s @75% rest 2min Bent Over Row 6-8r x […]

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  • 6/30/2014

    By cody | In Today's Workout | on June 29, 2014

          CrossFit Deadlift 85% 3r x 5s FFR Split Squats 4-5r x 4s then: For time: 30 Ab mat Sit-ups 40 Jumping Pull-ups 50 Flutter kicks (4 count – 1,2,3,1) Wilmington Weightlifting Club Clean: 75% x 3 x 3, 80% x 2 x 2 Jerk from behind the neck (hold split 3 seconds): […]

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  • 6/29/2014

    By cody | In Today's Workout | on June 28, 2014

    Congratulations to all of the lifter in the 2014 Summer Lift Off.  Thank you to all who volunteered to make it such a great event!    

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  • 2014 Summer Lift Off Today

    By cody | In Today's Workout | on June 27, 2014

    The gym will be closed on Saturday due to the Weightlifting Meet. Everyone is welcome to come watch. The ladies will start at 9am followed by the men at noon. Gene will be running a workout at Wrightsville Beach Park at 9am.  

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  • 6/27/2014

    By cody | In Today's Workout | on June 26, 2014

          CrossFit Push Press - 3r x 5s For time: 70 Wallballs 20/14 70 Pull-ups 70 KB Swings 24/16 Wilmington Weightlifting Club Mobility and technique work with bar (Work your lifts from Tall, all 3 hang positions, snatch balances etc.)

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  • Thank You

    By cody | In Today's Workout | on June 25, 2014

    Thank you to all who helped with the renovations today. Your help is greatly appreciated!       CrossFit For time: 10 Axle Deadlift 165/115 60′ Backwards Sled Drag +90/+50 10 Axle Deadlift 60′ Sled Drag Rest at least 10min For time: 20 DB Thrusters 45/25 20 Hand-release Burpees 400m Run Wilmington Weightlifting Club Snatch: work up to 70% […]

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  • Work Day!

    By cody | In Today's Workout | on June 24, 2014

    We will be doing a lot of work around the gym tomorrow starting at 8am. Any help during the morning and noon time frames would be greatly appreciated. Thank you!       Body Weight Class 6:30am Ab Thrash 7:15am Mobility Class  9am 6pm Open Gym 7-10am 5-8pm

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  • 2014 Summer Lift Off Saturday

    By cody | In Today's Workout | on June 23, 2014

    CrossFit Wilmington and the Wilmington Weightlifting Club will be hosting the USAW sanctioned 2014 Summer Lift Off this Saturday. Please come out to watch some of the region’s best lifters compete. For more information and to register, CLICK HERE.           CrossFit 5 rounds of: 5r DB Shoulder Press 5r Weighted Pull-up […]

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  • 6/23/2014

    By cody | In Today's Workout | on June 22, 2014

          CrossFit Back Squat – work up to a heavy double DB RDL – 8-10r x 4s (3,1,1,1) rest 90sec b/w then: For time: 20 Alternating Knee to Elbow (10 each leg) 20 Burpee Box Jump Overs 24/20 20 Knees to Elbow Wilmington Weightlifting Club Snatch: Work up to 85%-90% Clean and Jerk: Work […]

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  • 6/22/2014

    By cody | In Today's Workout | on June 21, 2014
  • Beach Fit

    By cody | In Today's Workout | on June 20, 2014

          CrossFit In teams of 3-4, complete the following for time: 50 Tire Jump In/out Buy-in 150m Tire Flip to flagpole 100 Elevated Push-ups (feet on tire) 150m tire Flip back to CFW 100 Overhead Walking Lunges +25/+15 5 Tire Flip Cash out *1 tire per team. You can have as many people flipping the tire as […]

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