cody'S ARCHIVE

  • Back To School August Special

    By cody | In Today's Workout | on July 31, 2013

    [box_content] Back To School August Sign-Up Special Sign-up now through August 31st and receive your first month half off! Current members who refer a friend will receive $50 OFF their next month’s membership. [divider] Q&A Session with CFW Games Athletes Tuesday – August 6th at CrossFit Wilmington – 6pm The CFW athletes are all back […]

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  • Tuesday 30 July

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

      CrossFit “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Rest 3-5 minutes b/w rounds *Record total number of reps for each round Then: Trap 3 Raise – 3s x 8-10r (4,0,1,1) per arm

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  • Monday 29 July

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

    The CFW team made the cut for the final workout yesterday. The final workout consisted of HSPUs against a riot shield and a deadlift/squat/jerk complex with the worm. I am very proud of all my teammates and masters competitors this past week. CrossFit Wilmington was represented well and looks to make it back to the […]

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  • Team Competition Recap Day 2

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

    The CrossFit Wilmington Team currently sits in 16th place. Day 2 had its ups and down but the team once again came through in the day’s last workout, a chipper with deadlifts, CTBs, Cleans, pull-ups, snatches, and toes to bar. The next event starts at 12pm noon today. Go to ESPN 3 to watch.  

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  • Team Competition Day 1 Recap

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

    [box_content] The CrossFit Wilmington Team currently sits in 11th place overall at the 2013 Reebok CrossFit Games. Day 1 had 5 total events in which the team placed 27th, 8th, 1st, 30th, and 9th. The first place finish was a tandem IDITAROD sled pull by Joe and Amanda Welliver. The team finished the day strong […]

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  • CFW Team Starts Competition Today

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

    [box_content] Marcie and Lidia both finished strong yesterday. Lidia hit a Clean & Jerk PR of 130lbs on Event 5. Marcie rolled through her final event and just edged out Games veteran Becky Conzelman for a first place finish. Check out the video below. Great job to both Lidia and Marcie the past 3 days. […]

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  • Masters Finals Today

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

    [box_content] The final day of the Masters Competition at the 2013 Reebok CrossFit Games starts at 11:00am. Marcie and Lidia are currently in 6th and 7th place in their divisions. Lidia will be competing at 11:10am and 12:35pm. Marcie will be live at 11:40am and 1:35pm. Go to games.crossfit.com to watch! [/box_content]     CrossFit […]

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  • [box_content] 5:30PM Wednesdays      9:00AM Saturdays The next Olympic Course will start on Saturday, August 21st and will run until Saturday, September 25th. The CrossFit Wilmington Olympic Weightlifting 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 course consists […]

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  • Masters Competition Starts Today

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

    [box_content] Follow our athletes live at the 2013 Reebok CrossFit Games! Marcie and Lidia will be competing today, 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 updated heat […]

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  • Olympic Weightlifting Course

    By cody | In Events | on July 22, 2013

    5:30PM Wednesdays 9:00AM Saturdays The CrossFit Wilmington Olympic Weightlifting 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 course consists of 5 weeks of dedicated lifting with classes twice per week. In-depth instruction/coaching on both the Snatch and Clean […]

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  • 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 […]

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  • 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 […]

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  • 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) […]

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  • 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) […]

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  • Wednesday 17 July

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

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

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  • 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 […]

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  • 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 […]

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  • 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.

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  • [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 […]

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  • [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 […]

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  • 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 […]

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  • 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 […]

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  • 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 […]

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  • 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.    

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  • 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 […]

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  • 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 […]

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  • Happy Independence Day!

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

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

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  • 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 […]

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  • 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 […]

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