cody'S ARCHIVE

  • 9/19/2014

    By cody | In Today's Workout | on September 18, 2014

        CrossFit Split Jerk – Work up to a heavy single then: For time: Run 600m w/ sledgehammer to cul-de-sac and back 50 Sledgehammer Swings 12/8 (25 each arm) Run 600m 30 Wallballs 20/14 30 Back Extension Run 600m w/ sandbag

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  • 9/16/2014

    By cody | In Today's Workout | on September 15, 2014

        CrossFit Snatch Grip Deadlift + Hang Snatch, 5 sets then 12 min Ascending Ladder: 3 Push Press, 115/75 3 Burpees over the Bar 3 Toes to Bar 6 Push Press 6 Burpees over the Bar 6 Toes to Bar etc… Wilmington Weightlifting Club Clean pulls: 120% x 3 x 3 OHS: 90% (of […]

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  • 9/14/2014 Pics From The Week

    By cody | In Today's Workout | on September 13, 2014
  • 9/13/2014

    By cody | In Today's Workout | on September 12, 2014
    www.youtube.com/watch?v=FIjOurYMqq0&feature=youtu.be

      CrossFit In teams of 3, complete the following for time: Buy In – 150 Wallballs 20/14 40 sets of 50′ Walking Lung/50′ Bear Crawl 60 sets of the following complex with the Axle: 2 Power Clean (105/65) 3 Shoulder To Overhead ***There will be 2 people working at a time after the wall balls. One person will be […]

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  • 9/12/2014

    By cody | In Today's Workout | on September 11, 2014

        CrossFit FAT Weighted Pull-Up 5-5-3-3-1 AMRAP 7min: 10 Hand-release Push-Ups 5 Strict Pull-up rest 3min AMRAP 7min: 7 KB Swing 24/16 60′ Sprint 7 Burpees 60′ Sprint Wilmington Weightlifting Club Snatch Pulls: 120% x 2 x 3 Back Squat: 90% x 2 x 4 Run 400m 40 KB Swings 20 Over the box jumps 40 KB Swings […]

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  • Pics From The Week 9/7/2014

    By cody | In Today's Workout | on September 6, 2014
  • James Tatum Oly Seminar Saturday

    By cody | In Today's Workout | on September 5, 2014

    The James Tatum Olympic Weightlifting Seminar will be from 9:30am-5pm. The WSC/OLY room will be used for the seminar. We ask that CrossFit classes enter the building around the 2 side doors.     CrossFit With a partner, complete the following for time: 100 Thrusters w/ 45lb/25lb plate 100 Plyo Push-ups 50 Thrusters 50 Plyo Push-ups ****EMOM 1 […]

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  • 9/5/2014

    By cody | In Today's Workout | on September 4, 2014

          CrossFit For time: 25 Axle Power Cleans, 105/65 then 3 rounds of: 800m Sandbag run 20 Tire Flips Wilmington Weightlifting Club Snatch Pulls: 110% x 3 x 4 Back Squat: 85% x 3 x 4 4 rounds… 5 Dead hang chin ups 10 GHD Sit ups 15 KB Swings

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  • Fundraiser For Ava

    By cody | In Today's Workout | on September 3, 2014

      The Wilmington Weightlifting Club is pleased to announce that our very own Ava has once again been invited to train at the Olympic Training Center! She will be attending a week long training camp being led by our National Team Coaches to help further develop her skills and abilities. After the camp, she will […]

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  •         There will be no morning bodyweight class on Wednesdays anymore. Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • NO COST Seminar This Wednesday

    By cody | In Today's Workout | on September 1, 2014

          CrossFit Power clean + Power jerk x 8s then: For Time: 100 Double Unders 8 Rope Climbs 15′ 40 Toes To Bar 40 CTB Pull-ups Wilmington Weightlifting Club Clean pulls: 110% x 3 x 4 OHS: 80% (of snatch): x 3 x 4 Face Pulls: 6-8 x 4 Hamstring curls: 6-8 x […]

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  • CFW Highlights At Select 8

    By cody | In Today's Workout | on August 30, 2014
  • Our owner, Tony Cowden, founded Competitive EDGE Performance to provide our community with education and supplements we can trust for quality and use. Join us Wednesday, September 3th from 630-8pm for a NO COST clinic on supplementing for health and performance. Anyone and everyone welcome. There will be no 9am kid’s care tomorrow. CrossFit Rest 5-10 minutes […]

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  • Labor Day Schedule

    By cody | In Today's Workout | on August 27, 2014

    We will be having 2 classes on Labor Day, Monday, Sept. 1st. There will be a 9am and 5pm CrossFit Class. There will also be open gym available from 9:00-10:30am and 5:00-6:30pm.       CrossFit Deadlift – 3RM then: 3 rounds for time: 400m run 3 rope climbs 15 clean and jerk 115/85 Wilmington Weightlifting […]

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  • NEW Shirts, Tanks, V-Necks

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

      Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • James Tatum Seminar Sept. 6th

    By cody | In Today's Workout | on August 25, 2014

    On Saturday, September 6th, Team USA and Muscle Driver team member James Tatum will be at CFW to present a seminar on olympic weightlifting. The seminar runs from 9:30am-5pm with a 1 hour lunch break.  James will begin the day by going over the snatch followed by lunch then clean and jerk. He will also cover assistance […]

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  • 8/24/2014

    By cody | In Today's Workout | on August 24, 2014
  • NEW Shirts, Tanks, V-Necks

    By cody | In Uncategorized | on August 22, 2014

    We are now taking pre-orders for our new shirts, tanks, and v-necks. All pieces are $25. Please see an instructor to pre-order yours!

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  • Olympic Weightlifting Seminar w/ James Tatum

    By cody | In Events | on August 18, 2014

        On Saturday, September 6th, Team USA and Muscle Driver team member James Tatum will be at CFW to present a seminar on olympic weightlifting. The seminar runs from 9:30am-5pm with a 1 hour lunch break.  James will begin the day by going over the snatch followed by lunch then clean and jerk. He will also […]

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  • 8/17/2014

    By cody | In Today's Workout | on August 16, 2014
  • Clean Eatz Social Thursday

    By cody | In Today's Workout | on August 12, 2014

    We will be cancelling Thursday’s 6 and 7pm classes due to the Clean Eatz social. Please join us from 6:30-8:00pm at Clean Eatz at 203 Racine Drive for an open house / social. Please bring friends and family! We look forward to seeing you all there.       Bodyweight Class 6:30am Ab Thrash 7:15am […]

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  • Endurance Seminar Tonight

    By cody | In Today's Workout | on August 11, 2014

    Please join us this evening, August 12th, at 7pm for a no cost clinic on balancing your CrossFit and/or strength work with your endurance work. Tony will explain the basic physiology at play in the different energy systems and how to train them concurrently to achieve your best performance while avoiding overtraining and injury. If […]

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  • Join us this Tuesday evening, August 12th, at 7pm for a no cost clinic on balancing your CrossFit and/or strength work with your endurance work.  Tony will explain the basic physiology at play in the different energy systems and how to train them concurrently to achieve your best performance while avoiding overtraining and injury. If […]

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  • 8/10/2014

    By cody | In Today's Workout | on August 9, 2014
  • Integrating Endurance Training with CFW’s Programming Tuesday, August 12th at 7pm – Upstairs Classroom We have quite a few athletes who have upcoming endurance events and have asked about how to do both CFW’s program and train for their event. So… Join CFW owner, Tony Cowden, this Tuesday evening for a quick, no cost talk […]

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  • Back To School Special

    By cody | In Uncategorized | on August 8, 2014

          Sign-Up before August 31st and receive half off of our foundations classes as well as your 2nd month of classes for FREE! Contact us now to take advantage of the great offer. You do not have to be a student. This offer is available to everyone.

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  • Clean Eatz Social

    By cody | In Events | on August 7, 2014

          On Thursday, August 14th, Clean Eatz will be holding an open house / social for CrossFit Wilmington from 6:30-8:00pm.  Everyone is welcome to join!

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  • 7/29/2014

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

        CrossFit 5 rds of: 6-8 Push Press 3-5 Weighted Ring Pull-ups rest 2min b/w rds then: 3 rds of: 1min Shuttle Run 20m 1min Rope Climbs 15′ 1min Push-ups 1min rest Wilmington Weightlifting Club 3 position clean (Power, below knee, Floor): 70% x 5 Snatch Balance: work up to a heavy triple Snatch Pulls: […]

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  • 7/27/2014

    By cody | In Today's Workout | on July 26, 2014
  •     Crossfit Bench Press – 1RM then: AMRAP 10min: 5 Pull-ups 10 Push-ups 15 Sit-ups Wilmington Weightlifting Club Snatch: Heavy triple Clean and Jerk: Heavy Triple Run 1 mile

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