cody'S ARCHIVE

  • 4/13/2015

    By cody | In Today's Workout | on April 12, 2015

    Vaughn R. pulls 425lb for a 2 rep Max as part of the 2015 Lifeguard Prep Program being lead by Phil Castelluzo. Crossfit:  Back Squat-Find 1 Rep Max Wilmington Weightlifting Club Snatch: Heavy Single With 80% of heavy single do 1 rep EMOM for 12 minutes Snatch Pull: 120% x 2 x 8 OHS: Heavy […]

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  • 4/12/2015

    By cody | In Today's Workout | on April 11, 2015
  • 3/30/2015

    By cody | In Today's Workout | on March 29, 2015

      CrossFit Back Squat 3rx5s then: For time: 10 Power Clean 155/105 20 Slamball 30 Toes To Bar 40 Burpees

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  • 3/28/2015

    By cody | In Today's Workout | on March 27, 2015

    The best thing to happen to CrossFit in Wilmington since CrossFit came to Wilmington in 2008! CrossFit Wilmington and Crossfit Coastal, the first and most experienced CrossFit gyms in Wilmington, are merging! Beginning Monday both gyms will train together under one roof at CrossFit Wilmington’s current location, 2020 Capital Drive. Both gyms are very excited […]

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  • 3/27/2015

    By cody | In Today's Workout | on March 26, 2015

    John F. performing heavy push presses. CrossFit 27-21-15-9 Kettlebell Swings 24/16 Thrusters 95/65 Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65  

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  • 3/26/2015

    By cody | In Today's Workout | on March 25, 2015

    There will be no MIT or kids care on Saturday. We apologize for the inconvenience. CrossFit Deadlift – work up to a heavy double then 5r x 5s @80% then: 3 rounds of: 9 Front Squat 165/105 12 Toes To Bar 15 Burpee over the Bar CFW Supplemental: Run 1.5 miles for time Weightlifting Club: […]

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  • 3/25/2015

    By cody | In Today's Workout | on March 24, 2015

      Strongman 6pm Monsters in Training 5:45pm Mobility Class 9am 6pm Open Gym 7-1pm 3:30-8pm

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  • SealFit 20X Challenge Coming April 18th

    By cody | In Today's Workout | on March 23, 2015

    CrossFit: Bench Press Work up to a heavy double then 5 Reps X 5 Sets at 80% Then: AMRAP 8min: 7 Push Press 135/95 7 Pull-ups 7 Hand Release Push-Ups 7 TTB Wilmington Weightlifting Club: (A) Snatch + Overhead Squat – [60% x 1, 65% x 1, 70% x 1, 75% x 1] x 2 […]

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  • Pics From The Week 3/22/2015

    By cody | In Today's Workout | on March 21, 2015
  • 3/21/2015

    By cody | In Today's Workout | on March 20, 2015

    CrossFit In teams of 3-4, with 2 people working at a time, complete the following: 200 KB Swings 200 Hand-Release Push-Ups 800m Sled Drag +135 800m Backwards Sled Drag CFW Supplemental Run 35min @easy pace Wilmington Weightlifting Club Snatch [65% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2] x 2 Clean & […]

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  • 3/20/2015

    By cody | In Today's Workout | on March 19, 2015

    Rob performing sledgehammer swings with the 50lb hammer during the 5:45am class on Tuesday. CrossFit Open WOD 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans […]

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  • 3/19/2015

    By cody | In Today's Workout | on March 18, 2015

    Chris T. performing front rack walking lunges with the axle bar. CrossFit Deadlift – 2r x 6s then: For time: 9 Shoulder to Overhead w/ Axle 105/75 30′ Axle Front Rack Walking Lunge 15 Box Jumps 30/24 30 Wallballs 20/14 21 Burpees CFW Supplemental Row 1k x 3 Rest walk 5min Wilmington Weightlifting Club (A) Snatch Balance – Work up […]

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  • 3/17/2015

    By cody | In Today's Workout | on March 16, 2015

    12 hour event introducing SEALFIT and Unbeatable Mind methods through an extended hybrid challenge training Delivered by certified SEALFIT coaches Content covered and skills trained include: SEALFIT Training philosophy, skills and life strategies Develop Powerful Focus, including Arousal and Attention Control Navy SEAL-level Planning, Goal Setting and Achievement Elite-level decision making in all situations, no […]

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  • How Buff Are You Charity Event

    By cody | In Events | on March 16, 2015

      Help join Alpha Gamma Delta as they raise money for their local philanthropy, the Juvenile Diabetes Research Foundation. The first ever How Buff Are You Charity Workout for a Cure aims to have a fun, engaging, and supportive workout for a great cause. Proceeds will benefit JDRF in order to search for a cure for type 1 […]

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  • We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. There is an order sheet on supplement counter or you can contact Thomas to order. The last day to pre-order will be […]

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  • 3/15/2015

    By cody | In Today's Workout | on March 14, 2015

    Congrats to all of the lifters who competed in the Luck of The Irish Powerlifting Meet in Newport, NC.

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  • 3/11/2015

    By cody | In Today's Workout | on March 10, 2015

    We are taking pre-orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. There will be an order sheet on supplement counter or you can contact Thomas to order. Mobility Class 9am 7pm Strongman Training: 6pm […]

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  • 3/9/2015

    By cody | In Today's Workout | on March 8, 2015

    We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. Inspired by none other than CFW Coaches Jordan Adcock and Melissa Hoff, and designed by our own Rachael Dowdy, the DBAP […]

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  • Pics From The Week 3/8/2015

    By cody | In Today's Workout | on March 7, 2015
  • Pre-Order NEW Shirts/Tanks 3/7/2015

    By cody | In Today's Workout | on March 6, 2015

    We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. Inspired by none other than CFW Coaches Jordan Adcock and Melissa Hoff, and designed by our own Rachael Dowdy, the DBAP […]

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  • NEW Shirt/Tank Pre-Order!

    By cody | In Events | on March 6, 2015

    We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre-orders are $20… once in stock they’ll be $25. Inspired by none other than CFW Coaches Jordan Adcock and Melissa Hoff, and designed by our own Rachael Dowdy, the DBAP limited […]

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  • NEW Introduction Course 3/6/2015

    By cody | In Today's Workout | on March 5, 2015

    New 1 Class, $50.00 Introduction to CrossFit course! Joining and doing CrossFit in Wilmington is now easier and more affordable than ever! We have streamlined our 2 day Intro Course into a 1 day, all encompassing intro course and reduced the cost to $50. We have the facility and staff to handle more new clients […]

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  • 3/5/2015

    By cody | In Today's Workout | on March 4, 2015

    Lourdes performing handstand push-ups.   CrossFit Deadlift 3r x 5s then: 3 rounds of 7 Front Squat 135/95 7 Box Jumps 30/24 7 KB Swing 24/16 Supplemental Row 750m @85% x 4 rest 2min b/w

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  • 3/4/2015

    By cody | In Today's Workout | on March 3, 2015

    MIT 5:45pm Strongman 6:00pm Open Gym 7-10am 5-8pm Mobility Class 9am 7pm

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  • Clean Eatz Express At CFW

    By cody | In Uncategorized | on February 27, 2015

    CFW has joined up with Clean Eatz to bring you healthy, fresh, proportioned meals directly from the CompEDGE Supplement Bar in Front Box for $7/entree. Food selections will vary and rotate — let us know your favorite Clean Eatz dish and we will incorporate that into rotation if possible. We are so excited to bring […]

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  • Nutrition Class Tonight 2/25/2015

    By cody | In Today's Workout | on February 24, 2015

    There will be a NO COST Nutrition Class Wednesday evening at 6:30pm 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 […]

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  • Delayed Opening 2/24/2015

    By cody | In Today's Workout | on February 23, 2015

    We will have a delayed opening on Tuesday. There will be no 5:45am class due to the weather. We will plan on opening at 9am. Please check back for updates if anything changes.   There will be a NO COST Nutrition Class Wednesday evening at 6:30pm in the upstairs conference room. This class is for […]

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  • Nutrition Class Wednesday, Feb. 25th

    By cody | In Events | on February 23, 2015

    There will be a NO COST Nutrition Class Wednesday, February 25th at 6:30pm 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 […]

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  • 2/22/2015 Pics From The Week

    By cody | In Today's Workout | on February 21, 2015
  • 2015 Body Transformation Challenge

    By cody | In Events | on February 9, 2015

    Its that time of the year again! We are ready to kick off our 2015 Body Transformation Challenge! Initial Body Fat Testing/Before Photos – February 18-21st Final Body Fat Testing/Before Photos – April 1-4 $50 Entry Fee    REGISTER HERE —> SEMINARS TAB If you would like your body fat measured in between the initial and […]

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