cody'S ARCHIVE

  • Again, congratulations to all those who competed in the beach body/fat loss competition. The average body fat loss was 2.08% for the finishers. It has been a pleasure helping all of you start your body transformations.  I only ask that you please keep up the good work and continue to stay disciplined. Only 6 weeks […]

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  • Wednesday Mobility

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

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

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  • CFW Team Cookout This Saturday

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

    [box_content] CFW Team Cookout/Raffle Purchase your raffle tickets now to help support the CFW team at the Mid-Atlantic Regionals June 7-9th in Landover, Maryland. There are some great items in this year’s raffle including a 6 month CFW membership! There will be a cookout on Saturday from 11am-2pm. There will still be CrossFit classes, at 9am and […]

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  • Pictures From the Week

    By cody | In Today's Workout | on May 11, 2013
  • Saturday Fun

    By cody | In Today's Workout | on May 10, 2013

        CrossFit Tabata these…. 8 rounds x 20 sec work/ 10 sec rest each exercise Air Squats Knees to Elbows Double Unders Push-ups

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  • Friday Team WOD

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

        CrossFit Working in Teams of 2, complete the following for time… 200m Run* 25 Tire Flip Jump In/Out 50 Thrusters (95/65) 50 Pull-ups 50 Burpee Box Jumps (24/20) 500 Single Unders * The 200m run is continuous between the partners throughout the workout. One person will start runnimg 200m while the other starts the […]

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  • May is Military Appreciation Month

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

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

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  • 5 May Pic Reel

    By cody | In Today's Workout | on May 4, 2013
  • Power Development Test

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

    [box_content] New Crossfit Wilmington T-Shirts and Tank Tops We are now taking Pre-Orders for dry-fit t-shirts for the guy’s and tank tops for the ladies. To order, pay the instructor on duty and write your name and size on the order sheets located on the retail counter. Cost: $25 [/box_content]     CrossFit Today we […]

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  • Olympic Style Weightlifting Meet June 15th

    By cody | In Events | on May 1, 2013

    Crossfit Wilmington and the Wilmington Weightlifting Club are pleased to announce that we will be holding an unsanctioned weightlifting meet at CFW on Saturday, June 15th as a fund raiser for the Wilmington Weightlifting Club. The meet will be run just like a USAW event and follow USAW rules but you do not have to be […]

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  • Hi, my name is Marcie Wells and I would like to share with you a little bit about my extraordinary crossfit journey.  I, like most cross-fitters became hooked after my first class. It didn’t matter if I knew what I was doing or not. All I knew was, this is darn exciting. So, yes, I […]

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  • [box_content] 10% OFF ALL POLIQUIN SUPPLEMENTS All Poliquin Brand products are 10% OFF today through May 7th. We are also offering 15% OFF all orders over $120. To place an order, email Cody, or fill out a supplement order form and place it in the box in the retail lobby. [divider] CFW TEAM RAFFLE FUNDRAISER […]

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  • CFW Team Fundraiser Raffle & Cookout May 18th

    By cody | In Events | on April 30, 2013

    Raffle Tickets on Sale Now! Help support our CFW Athlete’s travels to the Mid- Atlantic Regional and CF Games in California. Traveling to CrossFit competitions can be expensive; from registrations fees, to hotels, meals and the cost of taking three days off work, our competitors have to pay all out of pocket.  To help offset […]

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  • Beach Body/Fat Loss Competition Update

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

    [box_content] Beach Body/Fat Loss Competition Update Starting Monday, May 6th, we will begin to take final body composition measurements for the fat loss competition participants. The last day to receive measurements and take an “after” pic will be Friday, May 10th. The winner will be announced on the website on Monday, May 13th. The Criteria […]

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  • Saturday Team Workout

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

        CrossFit In teams of two complete the following for time… Prowler Push (+20/+0) To flagpole back to CFW 80 Push-ups 80 Overhead Walking Lunges (25/10) 80 Dips 80 Sit-ups Prowler Push

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  • Friday 26 April

    By cody | In Today's Workout | on April 25, 2013

        CrossFit 4 rounds of: Narrow Grip Bench Press 5-6r (2,0,X,0) rest 20sec Weighted Chin-Ups 3-5r (2,0,X,2) Rest 2min Then: EMOTM increasing by 1 rep per minute until failure: 1 Power Jerk (165/115) 1 Slamball (20 all) 2 Power Jerk 2 Slamball…..   Wilmington Weightlifting Club Hang Power Snatch – 65% x 1 x […]

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  • Thursday 25 April

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

        CrossFit For Time: 7 Burpee over bar 14 Clean to Thruster (155/105) 21 Pull-ups 28 Wallballs (20/14) 400m Run 35 Air Squats 400m Run 28 Wallballs 21 Pull-ups 14 Clean to Thruster 7 Burpee over bar   Wilmington Weightlifting Club Snatch – 60% x 1 x 5 Clean & Jerk – 60% x […]

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  • Tuesday 22 April

    By cody | In Today's Workout | on April 22, 2013

      CrossFit EMOTM for 10 Minutes…. 3 Power Cleans (155/105) 5 Burpees Then… For Completion… 50 T2B 50 Pistols * Break up as needed Wilmington Weightlifting Club Team Training 5:30 PM Power Snatch – 65% x 1 x 4, 75% x 1 x 3 Power Clean & Power Jerk – 65% x 1 x 4, […]

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  • Monday

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

    [box_content] Step Up For Soldiers Mud Run The Step Up For Soldiers mud run is this coming Saturday, April 27th.  Last year was a great success, this year will no doubt be a blast.  Step up for Soldiers is a non profit organization that supports returning military with loss of limb and mobility issues as well as assisting […]

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  • Pics From The Week

    By cody | In Today's Workout | on April 20, 2013
  • Team Relay WOD

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

        CrossFit In Teams of two complete the following for time… 400 m Relay Run 2 Minutes AMRAP of  Thrusters (45 all) 400 m Relay Run 2 Minutes AMRAP of Pull-ups 400 m Relay Run 2 Minutes AMRAP of Burpees 400 M Relay 2 Minutes AMRAP of KB Swings (24/16) * One person working […]

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  • Filthy Fifty

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

        CrossFit The Filthy Fifty Complete the following for time… 50 Box Jump (24) 50 Jumping Pull-ups 50 KB Swings (24) 50 Walking Lunge 50 Knees to Elbows 50 Push Press (45) 50 Back Extensions 50 Wallball (20) 50 Burpees 50 Double Unders Wilmington Weightlifting Club Flat Bench – 4 x 8 Dead Hang […]

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  • Thursday

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

      Reminder Parents: Kids class will be at 8am this Saturday CrossFit For time… 5 Clean Pull + 1 Clean & Jerk x 10 then… 10 Rounds for time of… 1 Snatch + 5 OHS (135/95) 20 Double Unders Wilmington Weightlifting Club Back Squat – 85% x 5 x 5 Hang Clean (mid-thigh) – 73% x […]

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  • Mobility Work

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

      [box_content] POSE Method Cycling Clinic We still have a few spots open for this Sunday’s POSE cycling clinic from 11am-4pm with Ed Bugarin. Many members and instructors have found much success in improving their running technique with Ed’s POSE running clinics in the past. Now it is time to learn how to cycle using […]

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  • Tuesday

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

        CrossFit Complete 5 rounds of the following complex with Dumbells: 6-8 Upright Row 6-8 Shoulder Press 6-8 Pendlay Row Rest 2 min Then: AMRAP 6 min: 15 Air Squat 10 Push Ups 5 Pull-ups Wilmington Weightlifting Club Team Training 5:30 PM Jerk – 75% x 3 x 3, 80% x 2 x 2 […]

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  • Rocktape at CFW

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

    [box_content] Rocktape at Crossfit Wilmington We would like to thank Perry Nickelston of Rocktape for the great Fascial Movement Kinesio Taping Clinic hosted by Crossfit Wilmington this past weekend. We would also like to thank Richard Lascell and SME Inc. USA for sponsoring the clinic. If you would like more information about how Rocktape can […]

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  • Partner Prowler WOD

    By cody | In Today's Workout | on April 12, 2013

         There will be NO Kids Class today or Yoga tomorrow.   CrossFit In teams of 2, complete the following for time: Prowler Push 300m (to end of cul de sac) (+30,+0) 100 Air Squats 50 Push Ups Prowler Push 300m (back to gym) 30 Thrusters (45lb all) 20 Toes To Bar *You may alternate […]

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  • POSE Cycling Clinic April 21st

    By cody | In Today's Workout | on April 11, 2013

    [box_content] On Sunday, April 21st, Ed Bugarin will return to CFW to put on a POSE cycling clinic from 11am-4pm. Many members and instructors have found much success in improving their running technique with Ed’s POSE running clinics in the past. Now it is time to learn how to cycle using the POSE method. Whether you […]

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  • A Case Of The Estro-Ass

    By cody | In Today's Workout | on April 10, 2013

    [box_content] Fat Loss Tip:  Take fiber to reduce estrogen dominance related fat stores.  Excess fat storage on the lower body (aptly named “Estro-Ass”” by CFW instructor Meagan K.), pec, and tricep indicate estrogen dominance.  These fat stores are often referred to as “stubborn” fats.  They are harder to lose because high estrogen levels are protecting […]

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  • Don’t Put It In Your Mouth

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

    [box_content] Fat Loss Tip: Exercise self control and stop putting nasty things in your mouth.  Sounds easy enough.  So why is it so hard to control what we?  How many people have you heard say “I love pasta.” or “I LOVE sweets.”?  Or maybe you say things like that yourself.  It is not the foods […]

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