cody'S ARCHIVE

  • 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 […]

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  • 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 […]

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  • 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 […]

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  • [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 […]

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  • 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 […]

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  • 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 […]

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  • 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 […]

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  • Self Defense Class Tonight

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

    [box_content] Self Defense Class Tonight Sensei Aaron Lawrence will be holding a Self Defense class tonight at 6pm. Both women AND men are welcome to attend as this will be an all encompassing session on what tools are available and effective in a self defense situation. [/box_content]     CrossFit Run 1 mile for time rest […]

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  • 22 North Fundraiser July 10th

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

    [box_content] 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 […]

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  • Congrats Taylor and Tim!

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

      [divider]   Congrats to CFW Instructor Taylor B. and husband, Tim!  Taylor gave birth yesterday to a healthy, 7lb 12oz baby boy, Diesel Sebastian Banford!   CrossFit Shoulder Press – work up to a heavy single Max Deadhang Pull Ups in 1 minute 4 rounds for time: 10 Thrusters (95/65) 10 Pull Ups Wilmington […]

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  • [box_content] CFW Team Fundraiser/Sponsorship Our podium finish at the Mid-Atlantic Regionals has landed us a spot in Los Angeles, CA to compete at the Reebok World CrossFit games.  We are asking our community to come together and help our team in our quest to become The World’s Fittest CrossFit Affiliate!  On Saturday, July 13th from 10am-2pm, […]

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  • CrossFit Wilmington has 8 athletes going the the World CrossFit Games… 2 individual masters and 6 team members. There’s nothing cheap about 8 people spending a week in Los Angeles! We are asking our community to come together and help our team in our quest to become The World’s Fittest CrossFit Affiliate!  On Saturday, July […]

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  • Performance Coaches Course on June 29th and 30th, 2013. The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions. Participants will gain base line knowledge about the programming of […]

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  • Self-Defense Class June 20th

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

    [box_content] Sensei Aaron Lawrence will be holding a Self Defense class for the members of CFW on June 20th @6pm. Both women AND men are welcome to attend as this will be an all encompassing session on what tools are available and effective in a self defense situation. As our society deals with a growing number of […]

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  • Self Defense Class

    By cody | In Events | on June 11, 2013

    Sensei Aaron Lawrence will be holding a Self Defense class for the members of CFW on June 20th @6pm.     Both women AND men are welcome to attend as this will be an all encompassing session on what tools are available and effective in a self defense situation.    As our society deals with a […]

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  • Mid-Atlantic Regionals Begin Today

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

    Today, the CFW team will begin a 3 day competition to earn a spot to the CrossFit Games in Carson, California. Click here to check the standings. DIVISION: Team – REGION: Mid-Atlantic   CrossFit Complete the following for time… 400m Run *flagpole and back 20 Power Clean & Jerk (95/65) 400m Run 20 SDLHP (95/65) […]

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  • Mid Atlantic Regional Coverage

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

    [box_content] Mid Atlantic Regional Start’s Tomorrow The competition will start tomorrow morning and run through Sunday afternoon. Click here to follow the progress of Crossfit Wilmington Team and the rest of the competitor’s in the Mid Atlantic. [/box_content]     CrossFit EMOM for 10 minutes of… 3 OHS (135/95) + 5 Box Jumps (24/20) Then… AMRAP in 15 […]

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  • Wednesday Mobility

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

    [box_content] USAW Level 1 Sports Performance Coaches Course We are proud to announce that will are hosting a USAW Level 1 Sports Performance Coaches Course on June 29th and 30th, 2013. The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements […]

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  • Pics From The Week

    By cody | In Today's Workout | on June 1, 2013
  • Wednesday Mobility

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

    [box_content] Check out the CFW CrossFit Games competitors on WECT Channel 6 on Carolina In The Morning from 5am-7am today. [divider] There will be one CrossFit Class this Saturday held at 10am at Clean Eatz. There will be no classes held at CFW. Join us this Saturday at Clean Eatz for their grand opening celebration […]

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  • Pics From The Week

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

        [box_content] Memorial Day Hours: CrossFit: 9am-1pm and 3:30-6pm, please plan your workout accordingly. Regular class times for Wilmington Strength and Conditioning and Olympic Weightlifting [/box_content]    

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  • Friday Smoker

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

        CrossFit Complete as many reps as possible in 30 minutes of the following sequence… 1 Wallball (20/16) 1 Pull-Up 1 Burpee 1 KB Swing (24/16) 1 Double Under 2 of each exercise, 3 of each and so on… Wilmington Weightlifting Club Snatch – [65% x 2, 70% x 2, 80% x 2, 85% […]

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  • Beach Workout

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

    There is a group of fitness minded people getting together for a workout at the public access beside the Oceanic Restaurant this evening at 6:15pm.  Hope to see all of you there! Here are a few pics from the cookout this past Saturday. Again, thank you to all who came out. The camaraderie and community […]

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  • http://www.youtube.com/watch?v=OHFDI6u6gsY”>Click

    Our next Weightlifting course begins Wednesday, May 29th and completes on Wednesday, July 3rd.  The next Olympic Weightlifting course will be convenient for both morning and evening members.  Class times will be at 5:30am and 5:30pm on Wednesdays, and 9:30am on Saturdays.  If you want to drastically improve your lifting technique, add weight to your […]

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  • Raffle Winners and Beach Workout!

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

    Thank you to all who supported Team CFW on their upcoming trip to the Mid-Atlantic Regional. On behalf of my teammates, I thank you all for kindly contributing to our journey. The raffle winners are…. 6 Month CFW Membership – Sergio Rios 3 Day/2 Night Cruise – Lidia Beer Alastar Course – Renee Coffee Derhams […]

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  • Pics From The Week

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

    Congrats to all of the raffle winners yesterday. We will post results from the raffle tomorrow.  

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  • CFW Team Cookout/Raffle

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

    [box_content] CFW Team Cookout and Raffle Today’s Schedule Crossfit Classes at 9am and 10am Cookout from 11am-2pm Raffle drawings will start at Noon Raffle tickets will be on sale up until the drawing at noon. You do not have to be present in order to win one of the prizes. As always we will provide […]

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  • CFW Team Cookout/Raffle Tomorrow

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

    Team CFW has been training hard these past few months and is geared for a top place finish at the upcoming Mid Atlantic Regional in June. Thank you all who have participated in the raffle fundraiser already. Tickets will be available for purchase until noon on Saturday. You do not have to be present in […]

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  • 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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