cody'S ARCHIVE

  • Team Challenge #8

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

    [box_content] Location 3.0 Grand Opening / CFW 5 Years / Team Challenge Finale’ Workout and Cookout Come join us Saturday December 15th  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 […]

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  • Nutrition Class Feb. 20th

    By cody | In Events | on November 25, 2012

    There will be a nutrition class Wednesday, February 20th at 6:00pm.  This class is for anyone interested in learning about healthy food choices and improving your overall health, recovery, and performance. Class will be held on the second floor of our facility, next to Joro Yoga. Cost is $40.

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  • [box_content] Location 3.0 Grand Opening / CFW 5 Years / Team Challenge Finale’ Workout and Cookout Come join us Saturday December 15th  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 […]

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  • Location 3.0 Grand Opening/CFW 5 year Anniversary

    By cody | In Events | on November 24, 2012

    Come join us Saturday December 15th  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 an end with a final workout. Following the WOD will be a cookout. Please bring […]

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  • Wednesday

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

    [box_content] CrossFit Wilmington is now offering a new 3 classes per week package for $110 per month for new clients. [/box_content]   Open Gym Today 7 am-10 am 5 pm-7 pm Joro Yoga Classes 6:30 am 9 am 12:15 6:30 pm

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  • The Shankle Complex

    By cody | In Today's Workout | on November 19, 2012
    www.youtube.com/watch?v=HNI_M2zEAXc&playnext=1&list=PL7CFCE32246E69D49&feature=results_video”>here

    We will be closed this Thursday and Friday for the Thanksgiving Holiday. We will hold our 4th Annual Turkey Loop Run (TLR) on Friday morning at The Loop on Wrightsville Beach at 9:30. The TLR will count as team workout #7 for our CFW Team Competition but is open to everyone to attend and compete. […]

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  • AMRAP Friday

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

    [box_content] Supplement Pre-Ordering To better insure we have the supplements you want when you want them, we now offer Poliquin and SFH supplement pre-orders.  To pre-order supplements, simply fill out a pre-order sheet and place it in the box before each Wedesday at noon.  The order sheets are on the retail counter.  Your supplements will […]

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  • Team Challenge #5

    By cody | In Today's Workout | on November 14, 2012

      CrossFit Choose one of the following that is your skill level (no sandbagging) and complete for time… Workout 1 8 Deadlift (365lbs/245lbs) 8 Weighted Pull Ups (+45lbs/+25lbs) 8 Push Press (185lbs/105lbs) 15 KB Swings (24kg/16kg) 15 Box Jumps (24″) 15 Slam Balls 200 meters sprint (to fence and back) 20 sledge swings (10lbs) Workout […]

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  • Team Challenge Supplement Workout

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

    The Supplement workout has been modified!!! Team Challenge Supplement Workout 1 mile Sled Push for Time (+20lbs/sled only) Each team must choose one TWO persons and only one TWO persons (1 CFW Instructor and 1 member) to complete the workout. Note: CFW hours on Wednesdays are 7am-10am and 5pm-7pm

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  • Tuesday

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

    [box_content] Team Challenge Supplement Workout 1 mile Sled Push for Time (+20lbs/sled only) Each team can choose one person and only one person to complete the above workout tomorrow (Wednesday, November 14). Note: CFW hours on Wednesdays are 7am-10am and 5pm-7pm [/box_content]     CrossFit Hang Snatch  1r x 6s Use a challenging weight for […]

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  • Saturday Smoker

    By cody | In Today's Workout | on November 9, 2012

      CrossFit 200m sprint with sandbag (80,40) 30 double unders 20 kettlebell swings (32,24) 10 box jump burpees (24,20) 200m sprint with sandbag 30 double unders 20 kettlebell swings (32,24) 10 box jump burpees (24,20) 200m sprint with sandbag

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  • Last Week

    By cody | In Today's Workout | on November 3, 2012

    Training at the new CFW… Productive, Intelligent, and Fun Programming.

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  • Saturday Chipper

    By cody | In Today's Workout | on November 2, 2012

        CrossFit For time: 50 Double Unders 40 Back Extensions 30 Sand Bag Cleans 20 Burpee Pull-ups 10 Tire Flips

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  • Team Comp Begins Monday… Teams Announced

    By cody | In Today's Workout | on November 1, 2012

    The Team Competition begins Monday.  Each workout on Monday and Thursday (with the exception of Thanksgiving day) for the next four weeks will be the scored workouts. There will be NO MAKEUPS for missed workouts.  There are nine teams of seven people.  Your team’s lowest score on each week will be discarded and not counted. […]

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  • New Olympic Weightlifting Class Nov. 3rd

    By cody | In Events | on October 29, 2012

    The next Olympic Weightlifting Course will begin on Saturday November 3rd and run until Saturday December 1st. The course will consist of five weeks of dedicated lifting with classes twice per week and a unique program proven to increase your performance. Whether you are new to Olympic Weightlifting or want to sharpen up your technique […]

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  • Welcome Aboard Sara C.

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

    A Maryland native, I am very excited to be joining the Wilmington Strength & Conditioning / CrossFit Wilmington staff. I graduated from the University of Maryland in 2011 with a B.S. in Kinesiology. My passion for health and fitness stems from a history of family medical problems and the self-disciple and perseverance I gained from […]

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  • 3 REP MAX

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

    Good luck to all the CFW members competing at the Tough Mudder in Society Hill, South Carolina today! CrossFit Squat – 3 Rep Max Bench Press – 3 Rep Max Deadlift – 3 Rep Max

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  • Move Heavy Things

    By cody | In Today's Workout | on October 16, 2012

    Today, we will be moving to our new facility located at 2020 Capital Drive, Wilmington, NC 28405.   We will begin the move this morning around 8am.  If you want a light workout, the WOD will be “Help Load / Unload”.  We certainly welcome any help getting the gear to the new space.  We don’t […]

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  • This Past Week

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

          

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  • Team Strongman/ Woman Fun

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

      There will be no kids class this morning. CrossFit In Teams of 2 Complete the following for time: 10 Sandbag Lift to Shoulder (80/40) Prowler Push 50m (90,50) 25m Tire Flips (325) 100 Sledge Hammer Swings (16/12) 25m Tire Flips Prowler Push 50m (90,50) 10 Sandbag Lift to Shoulder (80/40)

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  • Improve Yourself Wednesday

    By cody | In Today's Workout | on October 9, 2012

    [box_content] Do you want to improve your performance and increase strength? Gains happen while you rest, NOT WHEN YOU ARE TRAINING.  There are things you can you do to improve and speed your recovery.  By some odd chance we provide a few of those things.  Take Wednesdays to conduct CORTISOL REDUCING recovery activity like Yoga, […]

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  • Step Up For Soldiers 5K Mud Run Today

    By cody | In Today's Workout | on October 5, 2012

        The gym will be closed today. We will have Yoga at 9am. Please come out for a great workout with friends and support Step Up For Soldier’s 5K Mud Run at 2412 Infantry Rd. Wilmington, NC 28405.

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  • Step Up For Soldiers Tomorrow

    By cody | In Today's Workout | on October 4, 2012

    The Step Up For Soldiers Mud Run is tomorrow.  It’s not too late to sign up and still receive the CFW discount.  Come out and get a good workout with friends while supporting a good charity. [box_content] Five Simple Ways to Raise Testosterone Levels for Better Body Composition & Optimal Health Improve body composition and raise testosterone […]

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  • We Are Closed This Saturday For…

    By cody | In Today's Workout | on October 3, 2012

    CrossFit Wilmington is sponsoring the 2nd annual Step Up For Soldiers Mud Run this Saturday, October 6th.  The gym will be closed for all classes on Saturday, however we would like for as many of our members as possible to come out and participate in the Mud Run supporting a great cause. Step Up For […]

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  • Myofascial Release – Sauna – Yoga

    By cody | In Today's Workout | on October 2, 2012

    Joro will have yoga classes today at:
    9:00 am
    10:15 am
    12:15 pm
    6:30 pm

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  • Friday Smoker

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

    Restoring Joint Function by Owen Satterly Finnish mobility Jedi master, Jami Tikkanen, recently posted a short but brilliant video talking about ‘relative joint motion’ pertaining specifically to the hip joint.  Jami demonstrated a couple of mobility drills to improve hip function and thus the squat. Read entire article here. Five Ways to Boost Tendon Strength and Health […]

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