cody'S ARCHIVE

  • 2015 Body Transformation Challenge

    By cody | In Events | on February 9, 2015

    Its that time of the year again! We are ready to kick off our 2015 Body Transformation Challenge! Initial Body Fat Testing/Before Photos – February 18-21st Final Body Fat Testing/Before Photos – April 1-4 $50 Entry Fee    REGISTER HERE —> SEMINARS TAB If you would like your body fat measured in between the initial and […]

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  • 2/9/2015

    By cody | In Today's Workout | on February 8, 2015

    Brandon, Misty, Laura, Kiff, and Scott working through Saturday’s Raider WOD. CrossFit Back Squat – 5r x 5s Increase 3-5% from last week AMRAP 8min: 3 Power Cleans 185lb/115lb 3 Burpees Over the Bar 3 Box Jumps 30/24 Supplemental 3 rds of: Row 500m, rest 2min Run 400m, rest 2 min Wilmington Weightlifting Club (A) Snatch – heavy […]

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  • 2/8/2015 Pics From The Week

    By cody | In Today's Workout | on February 7, 2015
  • 2/7/2015

    By cody | In Today's Workout | on February 6, 2015

    CrossFit In teams of 4-6, complete the following for time: 300m Raider Push to Cul De Sac 300m run back to gym 100 KB Swings 24/16 100 Sandbag Cleans 300m Sandbag Run 300m run back to gym 100 Deadlifts 115/95 100 Burpees 300m Sandbag Run 300m Raider Push Supplemental Run 40min @easy pace Wilmington Weightlifting […]

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  • 2/4/2015

    By cody | In Today's Workout | on February 3, 2015

      Monsters In Training 5:45pm Open Gym 7-10am 5-8pm Mobility Class 9am 7pm Wilmington Weightlifting Club Rest

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  • NEW Olympic Weightlifting Course

    By cody | In Events | on January 26, 2015

    CrossFit Wilmington and the Wilmington Weightlifting Club will start their next Olympic Weightlifting Course on Saturday, February 21st. Classes will meet Wednesday evenings at 5:30pm and Saturday mornings at 10:00am. This course is for individuals who want to drastically improve their lifting technique, add weight to their lifts, and make their CrossFit workouts more efficient. […]

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  • 1/24/2015 Wilmington Open Today

    By cody | In Today's Workout | on January 23, 2015

    There will be no CrossFit classes, MIT, or kids care today. We will be hosting the 2015 Wilmington Open. Spectators are welcome to attend! The schedule will be as follows: Women’s Session: 10am Men’s Session 1: Less than 85kg 12:30pm Men’s Session 2: 85kg & above 3:00pm

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  • 01/23/2015

    By cody | In Today's Workout | on January 22, 2015

    Emily M. performing a snatch during team training with Wilmington Weightlifting Club. REMINDER: Crossfit Wilmington will be closed Saturday January 24th for The 2015 Wilmington Open. There will be no MIT or kids care Saturday.   Crossfit: Push Press 2r x 5s then: For time: 100 Wallballs *400 meter run penalty each time you put […]

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  • 01/22/2015

    By cody | In Today's Workout | on January 21, 2015

        Craig and Keith performing Power Cleans REMINDER: Crossfit Wilmington will be closed Saturday January 24th for The 2015 Wilmington Open. There will be no MIT or kids care Saturday. There will be no kids care Thursday morning. We apologize for the inconvenience. Crossfit: Deadlift – 2r x 5s @90% then: AMRAP 9min: 3 […]

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  • 01/21/2015

    By cody | In Today's Workout | on January 20, 2015

    Ryan and Albert working on running technique during Without Limits Running Clinic   Mobility class will now be at 7pm starting this Wednesday. Open Gym 7am-10am 5pm-8pm Mobility Class 9 am 7 pm Monsters In Training 5:45pm Wilmington Weightlifting Club: Rest

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  • 01/20/2014

    By cody | In Today's Workout | on January 19, 2015

     Wednesday evening’s mobility class will be changed from 6pm to 7pm starting this Wednesday. CrossFit 5 rounds of: FAT Bench Press 3r Weighted Chin-Up 3r rest 2:00min b/w then: 9-15-21-15-9 reps for time: Burpee Pull-ups Double Unders Wilmington Weightlifting Club: All 3 position Snatch: 60% x 2; 65% x 2; 70% x 2; 75% x […]

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  • 01/19/2015

    By cody | In Today's Workout | on January 18, 2015

    CrossFit: Front Squat – 2r x 5s then: Perform three rds of the following: 1min Power Clean 185/105 1min CTB 1min Box Jumps 24/20 Rest 1min Supplemental Run 400m x 6rds Rest the time it takes to complete each Wilmington Weightlifting Club: All Snatch: Work up to 85% Clean and Jerk: Work up to 85% Strength Behind […]

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  • 01/18/2015 Pics From The Week

    By cody | In Today's Workout | on January 17, 2015
  • 1/12/2014

    By cody | In Today's Workout | on January 11, 2015
    www.youtube.com/watch?v=CwxLOftE9ao&feature=youtu.be

    CrossFit Front Squat – 3-4r x 5s then: AMRAP 8min Ascending Ladder 3-6-9-12-……… Thruster 135/105 CTB CFW Supplemental 400m x 4rds rest 2min Wilmington Weightlifting Club: All Snatch Pull x 2 + Snatch: Work up to a heavy complex and then… (80% x 1; 85% x 1; 90% x 1) x 2 Front Squat: Max […]

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  • 1/11/2014 Pics From The Week

    By cody | In Today's Workout | on January 10, 2015
  • $90 OFF First 2 Months!

    By cody | In Uncategorized | on January 9, 2015

      Sign-up now and receive $30 OFF your Introduction Classes, 1st month, and 2nd month’s membership. EMAIL us or call at 910-399-5864. Contact us today to reserve your spot!

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  • Alison’s Transformation

    By cody | In Articles, Successes | on January 7, 2015

    Growing up I did not ever consider myself to be athletic. I was the dorky, home schooled, violin chick who would rather be going to orchestra camps in the summer instead of playing any kind of organized sport. Even as a young child, I can remember asking to play goalie so I wouldn’t have to […]

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  • 1/4/2014 Pics From The Week

    By cody | In Today's Workout | on January 3, 2015
  • 1/3/2015

    By cody | In Today's Workout | on January 2, 2015

    CrossFit Partner WOD, with one partner working at a time: 50-40-30-20-10 reps for time Thrusters 95/65 Pull-ups 50′ Shuttle Sprint CFW Supplemental Run 40min @75% Wilmington Weightlifting Club Team Training 10am

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  • 12/30/2014

    By cody | In Today's Workout | on December 29, 2014

      Laura P. performing Handstand Push ups Limited Hours NEW YEARS EVE: open gym 7AM-10AM Class 7AM & 9AM NEW YEARS DAY: CLOSED CrossFit Bench Press – Heavy Single Weighted Chin-Up – Heavy Single then: “Tabata Sledgehammer” 3min Sledgehammer Swings 12/8 rest 1min 3min Burpee Pull-ups rest 1min 3min Sledgehammer Swings

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  • 12/29/2014

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

    Limited Hours NEW YEARS EVE: open gym 7AM-10AM Class 7AM & 9AM NEW YEARS DAY: CLOSED CrossFit Front Squat – Heavy Single then: 15-12-9 reps for time: Clean & Jerk 155/105 CTB CFW Supplemental Run 200m x 8 rest 90sec b/w

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  • 12/28/2014 Pics From the Week

    By cody | In Today's Workout | on December 27, 2014
  • 12/27/2014

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

    CrossFit In teams of 3-4, complete the following for time: 3 rounds of: 30 Tire Flips 50 Hand-Release Push-Ups 400m Back Rack Carry 135/95 CFW Supplemental Row 30min @75% Wilmington Weightlifting Club Team Training 10:00am

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  • January New Year Special 12/26/2014

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

    Limited hours Today Open Gym 3:30pm-6:00pm Class Schedule 3:45pm & 5 pm CrossFit Push Press – 3r x 5s then: 2 Rounds for time: 3 Rope Climbs 15′ 9 Shoulder to Overhead 165/105 18 CTB *EMOM – 3 burpees over bar Wilmington Weightlifting Club All 3 position Snatch (Power, knee, floor): 65% x 1; 70% x 1; 75% x […]

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  • Pics From The Week 12/21/2014

    By cody | In Today's Workout | on December 20, 2014
  • 12/20/2014

    By cody | In Today's Workout | on December 19, 2014

    New member Laura K. performing a clean and jerk during last Saturday’s Partner WOD.   CrossFit Partner WOD: 50 Wallballs 20/14 400m Buddy Carry 50 Thrusters 95/65 Run 800m 50 Pull-ups 400m Buddy Carry 50 Thrusters CFW Supplemental Run 35min @75%   Wilmington Weightlifting Club Team Training 10:00am

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  • 12/19/2014

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

    CrossFit Push Press – 4r x 5s then: For Time: 80′ Prowler Low Push +180/+120 60 KB Swings 24/16 40 Pull-ups 20 Push Press 115/85 5 Rope Climbs 15′   Wilmington Weightlifting Club All Snatch: 60% x 3; 65% x 3; 70% x 3; 75% x 3; 80% x 2 x 2; 85% x 1 […]

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  • 12/18/2014

    By cody | In Today's Workout | on December 17, 2014

    Jennifer A., visiting from CrossFit Invoke, performing kettlebell swings in Tuesday’s metcon.   CrossFit Deadlift – 3r x 5s @ 80-85% then: Open WOD 13.4 AMRAP 7min Ascending Ladder 3-6-9-12-and so on…. Clean & Jerk 135/95 TTB CFW Supplemental Row 1k x 3 rest 3min b/w attempts   Wilmington Weightlifting Club All Clean and Jerk: […]

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  • Valentines Day Massacre

    By cody | In Events | on December 17, 2014

    2 person Coed Team Rx 2 person Coed Tm Scaled 3 Workouts + Final Check-In 7-8am Start-Time 9:00am 2020 Capital Dr. Wilmington, NC 28405 If you have any questions please email us at info@crossfitwilmington.com or call 910-399-5864 REGISTRATION IS NOW CLOSED. Please email us to be placed on the waiting list. WOD 1 (two part WOD) a.) Snatch […]

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  • 12/17/2014

    By cody | In Today's Workout | on December 16, 2014

    CFW Instructor Stephanie leading last Saturday’s Monsters In Training class.   Kickboxing WOD 6pm Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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