cody'S ARCHIVE

  • Welcome Heidi!

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

    [box_content]               New Year Specials 2nd Month Free for new clients 10% OFF All Supplements until Jan. 8th, 2013 25% OFF BCAA’s for a limited time only 50% OFF Biosignature Modulation until Jan. 31st, 2013 Theracane Clearence $30  [/box_content]     CrossFit Tuesday Jan. 8th 4 Rounds of: 10 One-Arm […]

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  • Strength Cycle

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

    [pullquote]    New Year Specials 2nd Month Free for new clients 10% OFF All Supplements until Jan. 8th, 2013 25% OFF BCAA’s for a limited time only 50% OFF Biosignature Modulation until Jan. 31st, 2013 Theracane Clearence $30  [/pullquote] Yep, it’s that time again…  time to get back to the basics and work on our foundation; […]

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  • Next Olympic Course Starts April 10th

    By cody | In Events | on January 6, 2013

    The next Olympic Weightlifting course will run from Wednesday, April 10th until Saturday, May 5th. Wednesday classes will be at 6:00pm and Saturday classes at 9:00am. CrossFit Wilmington is known for it’s Olympic Lifting and application of the lifts in CrossFit. We recognize the importance of technique and efficiency versus the application of sheer effort. […]

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  • First Week of 2013

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

    2013 is off to a great start here at CFW! Here are a few pics from the first week of the new year….    

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  • [box_content]     New Year Specials 2nd Month Free for new clients 10% OFF All Supplements until Jan. 8th, 2013 25% OFF BCAA’s for a limited time only 50% OFF Biosignature Modulation until Jan. 31st, 2013 Theracane Clearence $30  [/box_content]   [box_content] NEW OLYMPIC WEIGHTLIFTING COURSE The next Olympic Weightlifting course will run from Wednesday, January 14th […]

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  • Welcome Johanna!

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

    [box_content]     New Year Specials 2nd Month Free for new clients 10% OFF All Supplements until Jan. 8th, 2013 25% OFF BCAA’s for a limited time only 50% OFF Biosignature Modulation until Jan. 31st, 2013 Theracane Clearence $30  [/box_content]     CrossFit Complete the following for time… 30 Power Clean (135/85) 30 Pull-ups 30 Burpees 30 […]

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  • A Great Start to 2013!

    By cody | In Today's Workout | on January 2, 2013

    [box_content] New Year’s Specials 2nd month of membership free 10% OFF All Supplements until Jan. 8th, 2013 25% OFF BCAA’s for a limited time only 50% OFF Biosignature Modulation until Jan. 31st, 2013 Theracane Clearence $30  [/box_content]   CrossFit  “Helen” 3 rounds for time: Run 400m 21 Kettlebell Swings (24,16) 12 Pull-ups

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  • New Year’s Specials

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

    [pullquote] New Year’s Specials 2nd month of membership free 10% OFF All Supplements until Jan. 8th, 2013 25% OFF BCAA’s for a limited time only 50% OFF Biosignature Modulation until Jan. 31st, 2013 Theracane Clearence $30  [/pullquote] Happy New Year CFW! 2012 was great.  The gym as a whole had so many great improvements in the […]

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  • Happy New Year’s!

    By cody | In Today's Workout | on December 31, 2012

    [pullquote align="left" type="simple"] New Year Specials 10% OFF All Supplements until Jan. 8th, 2013 25% OFF BCAA’s for a limited time only 50% OFF Biosignature Modulation until Jan. 31st, 2013 Theracane Clearence $25 [/pullquote] Happy New Year CFW! 2012 was great.  The gym as a whole had so many great improvements in the last year. […]

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  • New Year’s Eve

    By cody | In Today's Workout | on December 30, 2012

    We will be open from 8am-Noon today. There will be CrossFit class at 9:00am. Tomorrow, New Years Day, we will be closed. There will be no Joro yoga class today.  [box] [box_header] New Year’s Specials [/box_header] [box_content] 10% OFF All Supplements until Jan 8th, 2013 20% OFF BCAA’s thru Jan 15th 50% OFF Biosignature Modulation […]

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  • Hammer Gone Bad

    By cody | In Today's Workout | on December 28, 2012

    [box_content] New Year’s Holiday Hours New Years Eve: 8am-Noon New Years Day: Closed [/box_content]       CrossFit “Hammer Gone Bad” 3 rounds for total reps: 1 min Sledgehammer swings (16/12) 1 min Sledgehammer squats 1 min Sledgehammer push-ups 1 min Sledgehammer sit-ups 200m Sledgehammer run rest 1 min

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  • EVEN/ ODD

    By cody | In Today's Workout | on December 27, 2012

    [box_content] New Year’s Holiday Hours New Years Eve: 8am-Noon New Years Day: Closed [/box_content]     CrossFit EMOM (Every Minute On the Minute)  for 10 minutes… EVEN: 5 Power Snatches (135, 85) ODD: 7 Handstand Push-ups Rest  5 minutes EMOM for 10 minutes… EVEN: 5 Power Cleans (185,115) ODD: 1 Rope Climb

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  • Power Work

    By cody | In Today's Workout | on December 26, 2012

        [box_content] New Year’s Holiday Hours New Years Eve: 8am-Noon New Years Day: Closed [/box_content]   CrossFit 18min AMRAP: 16 Box Jumps (24,20) 13 Push Press (95,65) 10 Toes To Bar 7 CTB Pull-Ups

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  • Welcome Back!

    By cody | In Today's Workout | on December 25, 2012

    [box_content] New Year’s Holiday Hours New Years Eve: 8am-Noon New Years Day: Closed [/box_content]     Open Gym 7-10 am 5-7 pm There will be no Joro Yoga Classes Today

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  • Santa Comes Tonight

    By cody | In Today's Workout | on December 23, 2012

    [box_content] Holiday Hours The holidays are no time to sluff off… we are only taking the big days off.  Our staff will eagerly run classes as scheduled this week! Christmas Eve: 8 am-Noon (9 am Class) Christmas Day: Closed New Years Eve: 8am-Noon (9 am Class) New Years Day: Closed [/box_content] Many of you have […]

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  •  Happy Holidays Everyone! [box_content] Hoodie Order 2.0 We are taking orders for another run of our new CFW Hoodie’s. To order, pay the instructor on duty and write your name and size on the order sheets located on the retail counter. Cost $40 [/box_content]   Holiday Hours Christmas Eve: 8 am-Noon (9am Class) Christmas Day: Closed […]

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  • Goodbye Sara C.

    By cody | In Today's Workout | on December 21, 2012

    [box_content] Hoodie Order 2.0 We are taking orders for another run of our new CFW Hoodie’s. To order, pay the instructor on duty and write your name and size on the order sheets located on the retail counter. Cost $40 [/box_content] [box_content] Travis Cooper Joining James Tatum for the Olympic Weightlifting Seminar Jan. 12th The Olympic […]

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  • 12 Days of Christmas

    By cody | In Today's Workout | on December 20, 2012

    [box_content] Hoodie Order 2.0 We are taking orders for another run of our new CFW Hoodie’s. To order, pay the instructor on duty and write your name and size on the order sheets located on the retail counter. Cost $40 [/box_content] [box_content] There will be no Joro Yoga class today. [/box_content] [box_content] Dear CFW Friends- Please […]

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  • Farewell Andrew G.

    By cody | In Today's Workout | on December 19, 2012

    Last January I could not imagine that I would be where I am today both physically and mentally.  I knew very little about the Crossfit world when I walked through the doors of CFW 11 short months ago.  From Day 1 I felt like I was being adopted into a new family, a family of […]

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  • The Gift of Health and Fitness

    By cody | In Today's Workout | on December 18, 2012

    [box_content] Give the Gift of Health and Fitness Are you looking for the perfect last minute holiday gift for your friends, family or yourself? Instead of another sweater or music CD, why not give a truly unique and invaluable gift? Let us help you and your loved one’s get started on the path to better […]

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  • Sports and Deep Tissue Massage at CFW

    By cody | In Today's Workout | on December 17, 2012

    [box_content] Hoodies & T-Shirts Have Arrived! Your pre-ordered t-shirts and hoodies are in. Please see Josh or Cody to receive yours. [/box_content] [box_content] MASSAGES AVAILABLE THURSDAY As a result of the intense physical activity CrossFitters perform, we tend to develop adhesions in our muscles. Adhesions cause inflammation, inhibit recovery and limiting our range of motion. […]

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  • What did you have for Breakfast?

    By cody | In Articles, Nutrition | on December 16, 2012

    What did you have for Breakfast? A poll conducted by ABC News found 31% of Americans have cold cereal for breakfast each morning. Many have toast, a bagel, a biscuit or other bread product.  40% obtained their breakfast meal from a fast food restaurant.  Of the 18-54 year olds polled, only 54% of them even […]

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  • GRAND OPENING 3.0/5 YEAR ANNIVERSARY RECAP

    By cody | In Today's Workout | on December 15, 2012

    Thank you to all who came out to our 5 Year Anniversary/Location 3.0 grand opening cookout.  The final team workout was a blast and cookout was great.  Here’s to the next five years! -t.

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  • Amanda’s Path

    By cody | In Successes | on December 14, 2012

    Amanda’s Path to the CrossFit Games “You have one year.” These were the words t said to me exactly one year ago upon his return from the 2011 Mid-Atlantic Regional competition. At the time, Hank was about one month old.  The notion seemed daunting and the enormity of what I had to accomplish in 10 […]

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  • Dave Olson

    By cody | In Successes | on December 14, 2012

    “I’m coming up on the 1-year mark since I first jumped into Crossfit and it’s one of the best choices I’ve ever made. After several attempts at getting back into shape with large commercial gyms or over-the-top at-home video programs a good friend finally showed me the light. It didn’t take long for me to […]

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  • Becky’s Story

    By cody | In Successes | on December 14, 2012

    I used to be one of the “elliptical women” at the gym who never lifted weights. When I joined Crossfit this summer, I was one of the weakest (probably the weakest) person in my classes. I always used the 15 lb barbell – what I called “the baby bar” – instead of the regular-sized barbell […]

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  • Tabata and Yoga

    By cody | In Today's Workout | on December 13, 2012

    [box_content] POLIQUIN SUPPLEMENT SALE We are now offering 20% off all Poliquin supplements from now until Christmas Eve.  This includes pre and special orders. [/box_content]     CrossFit We invite all Crossfit Wilmington/ WSC and Joro clients to join in on the classes today. CFW class times can be found here Tabata these… 8 rounds […]

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  • Team Challenge #13: Captains Choice

    By cody | In Today's Workout | on December 12, 2012

    [box_content] Location 3.0 Grand Opening / CFW 5 Years / Team Challenge Finale Workout and Cookout Come join us this Saturday from 10am until 2pm to celebrate the grand opening of CrossFit Wilmington’s new facility (3.0), the holidays, and the gym’s 5 year Anniversary. The tight race for the team competition winner will come to […]

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  • Nutrition Class Tonight

    By cody | In Today's Workout | on December 11, 2012

    [box_content] Audacity by Glenn Pendlay I have been lucky enough to meet a few successful people in my life. Successful athletes, successful businessmen, successful writers, and people who have achieved all sorts of great things. It is always interesting to think about what breeds the achievement and success that seems to come to some people […]

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  • JAMES TATUM – OLYMPIC WEIGHTLIFTING SEMINAR

    By cody | In Events | on November 29, 2012

    On Saturday, January 12th Muscle Driver USA team member and former WSC Instructor James Tatum will be visiting CFW to teach an Olympic Weightlifting Seminar.  James started his Olympic Weightlifting journey here at CFW and is now training with some of the top Olympic Weightlifters in the country under coach Glenn Pendlay. Below are some […]

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