cody'S ARCHIVE

  • 3/4/2015

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

    Open Gym 7-10am 5-8pm Mobility Class 9am 7pm

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  • SEALFIT 20x Challenge

    By cody | In Events | on March 2, 2015
    www.youtube.com/watch?v=1pvtKLfKLPg

    CrossFit Wilmington will be hosting a SEALFIT 20x Challenge on April 18th, 2015. REGISTER HERE —> SEMINARS TAB Have you ever felt like you have incredible potential that you’re not tapping into? Like you know you could do more, create more, BE more? And if you’re like most of the ambitious individuals we’ve trained over the […]

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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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  • 2/9/2015

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

    Brandon, Misty, Laura, Kiff, and Scott working through Saturday’s Raider WOD. CrossFit Back Squat – 5r x 5s Increase 3-5% from last week AMRAP 8min: 3 Power Cleans 185lb/115lb 3 Burpees Over the Bar 3 Box Jumps 30/24 Supplemental 3 rds of: Row 500m, rest 2min Run 400m, rest 2 min Wilmington Weightlifting Club (A) Snatch – heavy […]

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  • 2/8/2015 Pics From The Week

    By cody | In Today's Workout | on February 7, 2015
  • 2/7/2015

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

    CrossFit In teams of 4-6, complete the following for time: 300m Raider Push to Cul De Sac 300m run back to gym 100 KB Swings 24/16 100 Sandbag Cleans 300m Sandbag Run 300m run back to gym 100 Deadlifts 115/95 100 Burpees 300m Sandbag Run 300m Raider Push Supplemental Run 40min @easy pace Wilmington Weightlifting […]

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  • 2/4/2015

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

      Monsters In Training 5:45pm Open Gym 7-10am 5-8pm Mobility Class 9am 7pm Wilmington Weightlifting Club Rest

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  • NEW Olympic Weightlifting Course

    By cody | In Events | on January 26, 2015

    CrossFit Wilmington and the Wilmington Weightlifting Club will start their next Olympic Weightlifting Course on Saturday, February 21st. Classes will meet Wednesday evenings at 5:30pm and Saturday mornings at 10:00am. 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. […]

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  • 1/24/2015 Wilmington Open Today

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

    There will be no CrossFit classes, MIT, or kids care today. We will be hosting the 2015 Wilmington Open. Spectators are welcome to attend! The schedule will be as follows: Women’s Session: 10am Men’s Session 1: Less than 85kg 12:30pm Men’s Session 2: 85kg & above 3:00pm

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  • 01/23/2015

    By cody | In Today's Workout | on January 22, 2015

    Emily M. performing a snatch during team training with Wilmington Weightlifting Club. REMINDER: Crossfit Wilmington will be closed Saturday January 24th for The 2015 Wilmington Open. There will be no MIT or kids care Saturday.   Crossfit: Push Press 2r x 5s then: For time: 100 Wallballs *400 meter run penalty each time you put […]

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  • 01/22/2015

    By cody | In Today's Workout | on January 21, 2015

        Craig and Keith performing Power Cleans REMINDER: Crossfit Wilmington will be closed Saturday January 24th for The 2015 Wilmington Open. There will be no MIT or kids care Saturday. There will be no kids care Thursday morning. We apologize for the inconvenience. Crossfit: Deadlift – 2r x 5s @90% then: AMRAP 9min: 3 […]

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  • 01/21/2015

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

    Ryan and Albert working on running technique during Without Limits Running Clinic   Mobility class will now be at 7pm starting this Wednesday. Open Gym 7am-10am 5pm-8pm Mobility Class 9 am 7 pm Monsters In Training 5:45pm Wilmington Weightlifting Club: Rest

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  • 01/20/2014

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

     Wednesday evening’s mobility class will be changed from 6pm to 7pm starting this Wednesday. CrossFit 5 rounds of: FAT Bench Press 3r Weighted Chin-Up 3r rest 2:00min b/w then: 9-15-21-15-9 reps for time: Burpee Pull-ups Double Unders Wilmington Weightlifting Club: All 3 position Snatch: 60% x 2; 65% x 2; 70% x 2; 75% x […]

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  • 01/19/2015

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

    CrossFit: Front Squat – 2r x 5s then: Perform three rds of the following: 1min Power Clean 185/105 1min CTB 1min Box Jumps 24/20 Rest 1min Supplemental Run 400m x 6rds Rest the time it takes to complete each Wilmington Weightlifting Club: All Snatch: Work up to 85% Clean and Jerk: Work up to 85% Strength Behind […]

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  • 01/18/2015 Pics From The Week

    By cody | In Today's Workout | on January 17, 2015
  • 1/12/2014

    By cody | In Today's Workout | on January 11, 2015
    www.youtube.com/watch?v=CwxLOftE9ao&feature=youtu.be

    CrossFit Front Squat – 3-4r x 5s then: AMRAP 8min Ascending Ladder 3-6-9-12-……… Thruster 135/105 CTB CFW Supplemental 400m x 4rds rest 2min Wilmington Weightlifting Club: All Snatch Pull x 2 + Snatch: Work up to a heavy complex and then… (80% x 1; 85% x 1; 90% x 1) x 2 Front Squat: Max […]

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  • 1/11/2014 Pics From The Week

    By cody | In Today's Workout | on January 10, 2015
  • $90 OFF First 2 Months!

    By cody | In Uncategorized | on January 9, 2015

      Sign-up now and receive $30 OFF your Introduction Classes, 1st month, and 2nd month’s membership. EMAIL us or call at 910-399-5864. Contact us today to reserve your spot!

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  • Alison’s Transformation

    By cody | In Articles, Successes | on January 7, 2015

    Growing up I did not ever consider myself to be athletic. I was the dorky, home schooled, violin chick who would rather be going to orchestra camps in the summer instead of playing any kind of organized sport. Even as a young child, I can remember asking to play goalie so I wouldn’t have to […]

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  • 1/4/2014 Pics From The Week

    By cody | In Today's Workout | on January 3, 2015
  • 1/3/2015

    By cody | In Today's Workout | on January 2, 2015

    CrossFit Partner WOD, with one partner working at a time: 50-40-30-20-10 reps for time Thrusters 95/65 Pull-ups 50′ Shuttle Sprint CFW Supplemental Run 40min @75% Wilmington Weightlifting Club Team Training 10am

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  • 12/30/2014

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

      Laura P. performing Handstand Push ups Limited Hours NEW YEARS EVE: open gym 7AM-10AM Class 7AM & 9AM NEW YEARS DAY: CLOSED CrossFit Bench Press – Heavy Single Weighted Chin-Up – Heavy Single then: “Tabata Sledgehammer” 3min Sledgehammer Swings 12/8 rest 1min 3min Burpee Pull-ups rest 1min 3min Sledgehammer Swings

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  • 12/29/2014

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

    Limited Hours NEW YEARS EVE: open gym 7AM-10AM Class 7AM & 9AM NEW YEARS DAY: CLOSED CrossFit Front Squat – Heavy Single then: 15-12-9 reps for time: Clean & Jerk 155/105 CTB CFW Supplemental Run 200m x 8 rest 90sec b/w

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  • 12/28/2014 Pics From the Week

    By cody | In Today's Workout | on December 27, 2014
  • 12/27/2014

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

    CrossFit In teams of 3-4, complete the following for time: 3 rounds of: 30 Tire Flips 50 Hand-Release Push-Ups 400m Back Rack Carry 135/95 CFW Supplemental Row 30min @75% Wilmington Weightlifting Club Team Training 10:00am

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