cody'S ARCHIVE

  • Follow Our Athletes Live

    By cody | In Today's Workout | on July 21, 2013

    [box_content] Follow our athletes live at the 2013 Reebok CrossFit Games! Marcie and Lidia will be competing Tuesday, Wednesday, and Thursday. You can watch them at games.crossfit.com. The CrossFit Wilmington Team will be competing Friday, Saturday, and Sunday on ESPN 3. You’ll need to log in using your local broadband provider. Check our website for […]

    CONTINUE READING
  • Pics From The Week

    By cody | In Today's Workout | on July 20, 2013
  • Saturday Partner WOD

    By cody | In Today's Workout | on July 19, 2013

        CrossFit  Partner WOD: 6 Rope Climbs (15′ all) Partner Pole Carry around CFW – (together) 75 Hand Release Push Ups 150 Air Squats 75 Slamballs Partner Buddy Carry around CFW – (switch partners as needed) 20 Tire Flips Jump In/Jump Outs – (Tire can be lifted together and both partners jump in/out each […]

    CONTINUE READING
  • Fight Gone Bad

    By cody | In Today's Workout | on July 18, 2013

        Congratulations to everyone that hit new PR’s this week. There were many 20+lb increases on all of the lifts and many shaved a whole minute plus off of their mile time.   CrossFit “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) […]

    CONTINUE READING
  • Thursday 18 July

    By cody | In Today's Workout | on July 17, 2013

        CrossFit Run 1 mile For Time Rest as long as it takes you to run the mile then: Complete 3 Burpee Box Jump (24,20) for every 30sec it takes you to run the mile followed by 100 flutter kicks. Wilmington Weightlifting Club Power clean: 75% x 2 x 5 Clean pull: 95% (of clean) […]

    CONTINUE READING
  • Wednesday 17 July

    By cody | In Today's Workout | on July 16, 2013

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

    CONTINUE READING
  • Tuesday 16 July

    By cody | In Today's Workout | on July 15, 2013

          CrossFit  Shoulder Press- 1RM Max Deadhang Pull-ups in 1 min Then: “Fran” 21-15-9 Thrusters (95,65) Pull-ups For Completion: 40 Back Extensions Wilmington Weightlifting Club Team training 5:30 PM Snatch: 85% x 1 rep x 2 sets Clean & jerk: 85% x 1 x 2 Back squat: 90% x 1 x 5 Wide […]

    CONTINUE READING
  • Josh is Leaving CFW

    By cody | In Today's Workout | on July 14, 2013

    So many of you’ve already heard the news…  Josh is leaving CFW.  Well, only sort of.  Josh has been hired by the Wilmington Fire Dept and begins his training today.  While in training, he won’t be as active with coaching or managing CrossFit Wilmington.  So he’s not leaving us, he is really just going part […]

    CONTINUE READING
  • Pics from the Week

    By cody | In Today's Workout | on July 13, 2013

    Thank you to all who came out to support our athletes heading to California next Week! The event was a huge success, raising over $7,000! Check out our facebook page for photos from the event.

    CONTINUE READING
  • [box_content] Join us today from 10am-2pm for a fun-filled day of festivities. This fundraiser is FREE to all attendees. This event is to show our appreciation for our sponsors and all of those that have supported us throughout the year to prepare and go to the Games. There will be team and individual events with […]

    CONTINUE READING
  • [box_content] Join us tomorrow from 10am-2pm for a fun-filled day of festivities. This fundraiser is FREE to all attendees. This event is to show our appreciation for our sponsors and all of those that have supported us throughout the year to prepare and go to the Games. There will be team and individual events with […]

    CONTINUE READING
  • 22 North Following BeachFit

    By cody | In Today's Workout | on July 9, 2013

    [box_content] Join us at 22 North following the workout put on by our friends at BeachFit. The workout will start at 6:15pm next to the Oceanic Pier in Wrightsville Beach. Afterwards, we will head to 22 North at 22 Lumina Ave. [/box_content] We will be closed this evening from 5-7 because we will be at […]

    CONTINUE READING
  • Tuesday 9 July

    By cody | In Today's Workout | on July 8, 2013

    We will be closed tomorrow night from 5-7. Meet us for the BeachFit WOD at 6:15pm and then head over to 22 North for the Dinner Fundraiser.       CrossFit 3 rounds of: Shoulder Press 3-4r Weighted Pull-Up 2-3r Rest 2min b/w rds Then: 5 rounds of: 7 Thrusters (115,85) 7 CTB Pull-Ups Wilmington […]

    CONTINUE READING
  • 22 North Dinner

    By cody | In Today's Workout | on July 7, 2013

    [box_content] [/box_content]    We will be closed Wednesday night 5-7. Meet us for the BeachFit WOD at 6:15 and then head over to 22 North for the Dinner Fundraiser from 7-9     CrossFit  Power Clean 3s x 2r Front Squat 3 x 3 Then: 3-6-9-12-9-6-3 Clean (155,105) Burpee over Bar Wilmington Weightlifting Club Snatch […]

    CONTINUE READING
  • Pics from the week

    By cody | In Today's Workout | on July 6, 2013

    Click Here to read the Star News Article about the CrossFit Wilmington Games Athletes featured in yesterday’s paper.    

    CONTINUE READING
  • Partner WOD

    By cody | In Today's Workout | on July 5, 2013

    CrossFit Partner WOD: 400m Buddy Carry 50 Snatch (95,65) 400m Buddy Carry 50 C&J (135,95) 400m Run Wilmington Weightlifting Club Stiff Legged DL: 6 reps x 5 sets Back Squat: 3 reps x 5 sets Snatch: 85% x 1 x 5 Clean & jerk: 85% x 1 x 5 4 rounds: 400m sprint  – 1:1 […]

    CONTINUE READING
  • Friday 5 July

    By cody | In Today's Workout | on July 4, 2013

      CrossFit MU Progressions Three rounds of: Rope Climb (15′) (Reps) Sledgehammer Swings (10,8) Box Jumps (20 all) (Reps) Push Press (75,55) (Reps) Row (Calories) Rest 1min In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which […]

    CONTINUE READING
  • Happy Independence Day!

    By cody | In Today's Workout | on July 3, 2013

      We are closed today. Have a safe and happy Independence Day!  

    CONTINUE READING
  • Closed Tomorrow

    By cody | In Today's Workout | on July 2, 2013

    We Will be closed tomorrow, July 4th. We will go back to regular hours Friday, July 5th.     CrossFit Run 400m x 4 rds – 1:2 Work/Rest Then: AMRAP 9min: 5 CTB 10 Wallballs 20 Double Unders Plank holds – 1min x 3sets Wilmington Weightlifting Club Clean from power position: 65% x 3reps x 5 […]

    CONTINUE READING
  • Raffle To Support Games Athletes

    By cody | In Today's Workout | on July 1, 2013

    Child Care weekly hours are changing from 5-7pm to 6-8pm for the remainder of the summer starting today. [box_content] Help support our CFW Athlete’s travels to the CF Games in California. Traveling across country for 7 days can be expensive; from plane tickets, to hotels, meals and the cost of taking a week off of […]

    CONTINUE READING
  • Custom Fit Meals

    By cody | In Today's Workout | on June 30, 2013

    [box_content] CrossFit is only part of the journey to losing weight and feeling great. Nutrition, on the other hand, is the most important part of a healthy lifestyle change. If you are putting the wrong foods into your body,  then you will not optimize your results from your CrossFit WODs. Custom Fit Meals makes this […]

    CONTINUE READING
  • HCL: The Starting Point

    By cody | In Today's Workout | on June 29, 2013

    HCL: The Starting Point Many of you know I talk abou the five supplements everyone needs.  With each nutritional consult and BioSig we do, we address “the 5″ first.  They are HCL, EPA/DHA (fish oil), V-D3, Zinc, and Magnesium.  Unless supplementing aggressively, everyone you know is deficient in each of these and everyone you know […]

    CONTINUE READING
  • Down East Athletics Birthday WOD

    By cody | In Today's Workout | on June 28, 2013

    The gym will be closed today due to the USA Weightlifting Certification.  Join us today at 10am at Down East Athletics to celebrate their 1 year Anniversary. All CFW members are welcome! The address is 15860 U.S. Hwy 17N, Suite B, Hampstead, NC 28443.     

    CONTINUE READING
  • Friday Chipper

    By cody | In Today's Workout | on June 27, 2013

    [box_content] The gym will be closed tomorrow due to the USA Weightlifting Certification. We will be holding one class at 10am at Down East Athletics in Hampstead, NC to celebrate their 1 year Anniversary! All CFW members are welcome. The address is 15860 U.S. Hwy 17N, Suite B, Hampstead, NC 28443.  [/box_content]     CrossFit […]

    CONTINUE READING
  • Crystal C.

    By cody | In Articles, Successes | on June 27, 2013

      12 Weeks… I’ve always been in the “average” category when it comes to body type and fitness level.  “Normal” weight, “standard” body fat percentage, not skinny but not fat, not weak but not strong…just “average”. 12 weeks ago when Crossfit Wilmington started the ‘Beach Body Weight Loss Challenge’, I thought to myself, “…sure…why not…I’ll […]

    CONTINUE READING
  • Saturday WOD at Down East Athletics

    By cody | In Today's Workout | on June 26, 2013

    [box_content] The gym will be closed this Saturday due to the USA Weightlifting Certification. We will be holding one class at 10am at Down East Athletics in Hampstead, NC to celebrate their 1 year Anniversary! All CFW members are welcome. The address is 15860 U.S. Hwy 17N, Suite B, Hampstead, NC 28443.  [/box_content]   CrossFit […]

    CONTINUE READING
  • [box_content] The gym will be closed this Saturday due to the USA Weightlifting Certification. We will be holding one class at 10am at Down East Athletics in Hampstead, NC to celebrate their 1 year Anniversary! All CFW members are welcome. The address is 15860 U.S. Hwy 17N, Suite B, Hampstead, NC 28443.  [divider] A slip […]

    CONTINUE READING
  • Holiday Hours

    By cody | In Today's Workout | on June 24, 2013

    [box_content] We will be running CrossFit classes next Wednesday, July 3rd, at their regular scheduled times. We will be closed, Thursday, July 4th. [divider]   First Response / Life Saving First Aid Course this Wednesday – 6:30pm   Cost – $50 What if? What if you or worse, a loved one, is injured badly? What if […]

    CONTINUE READING
  • Monday 24 June

    By cody | In Today's Workout | on June 23, 2013

      CrossFit Power Clean 4s x 3r Front Squat 4s x 5r Then: 4 rounds of: 4 Power Cleans (185,115) 10 Burpee Box Jumps (24,20) Wilmington Weightlifting Club Back squat – 10 reps x 3 sets Push Press – 8 reps x 3 sets Romanian Deadlift – 8 reps x 3 sets 5 rounds… 7 […]

    CONTINUE READING
  • 22 North Fundraiser For Games Athletes

    By cody | In Events | on June 22, 2013

    Join us on Wednesday, July 10th from 7-9pm to support our athletes heading to California for the 2013 Crossfit Games. We will meet up at 22 North, 22 N Lumina Ave, on Wrightsville Beach following the Beach WOD. The staff at 22 North has graciously opened up their doors to us and will donate 15% of the profits […]

    CONTINUE READING
COPYRIGHT ©CROSSFIT WILMINGTON. ALL RIGHTS RESERVED.
FIRST IN WILMINGTON - FIRST IN RESULTS