cody'S ARCHIVE

  •   [divider]   [divider] Flip the tire 30 times faster than Cody 2:23 (guys) or 20 times faster than Marcie 12:02  (girls) and you get $20 cash.   Open Gym 7-10am 5-7pm Joro Yoga 6:30am 9:00am

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  • CF Level 1 Coaches Course

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

    [box_content] Starting next week, February 4th, we will have only one early morning class on Mondays, Tuesdays, Thursdays, and Fridays at 5:45am. [/box_content]     CrossFit 5 rounds of… Fat Bar (or Fat Gripz) Bench Press  6-8r x 5 (3,1,X,0) Weighted Chin Ups  6-8r x 5 (3,1,x,1) Rest 1 minute 3 rounds of… DB Shoulder […]

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  • [pullquote align="left" type="simple"] Class Schedule Change Starting next Monday, February 4th, we will change our early morning class schedule from the currently scheduled 5:30 am and 6:30 am to only a 5:45 am class. We will run the 5:45 am class on Monday, Tuesday, Thursday and Friday. [/pullquote]       CrossFit Front Squat  6-8r […]

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  • January Highlights

    By cody | In Today's Workout | on January 26, 2013
  • GYM CLOSED TODAY

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

    [box_content] CrossFit Wilmington and Joro Yoga will both be closed today and tomorrow for our hosting of the Crossfit Level 1 Course. [/box_content]     Here are a few photos from this week. Check back tomorrow for a compilation video of the first 3 weeks of our strength cycle .    

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  • t. in Maxim Magazine’s Maximum Warrior 3

    By cody | In Today's Workout | on January 24, 2013

    [pullquote align="left" type="simple"] Class Schedule Change Starting Monday, February 4th, we will change our early morning class schedule from the currently scheduled 5:30 am and 6:30 am to only a 5:45 am class. We will run the 5:45 am class on Monday, Tuesday, Thursday and Friday. [/pullquote] Local businessman competing in ‘Maxim Magazine’ Maximum Warrior […]

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  • 10/23/2013

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

      [divider] CrossFit 7 Rounds of: Back Squat  8r (4,0,X,0) *Increase weight 5% from last week Rest 60sec Then… For Time: 30 Air Squats 30 Ab Mat Sit-Ups 30 Pull-Ups 30 Back Extensions 30 Dips

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  • Filipino Combat Systems 3 month Intensive Course

    By cody | In Events | on January 23, 2013
    http://www.youtube.com/watch?v=2O6MchAeAkc”>

    Filipino Combat Systems 3 month intensive course!! FCS is an incredibly effective system of close quarters combat and self defense mostly using stick and knife offensive and defensive drills. PERFECT FOR MILITARY SPECIAL FORCES / LOCAL LAW ENFORCEMENT!!! CrossFit Wilmington and ShoshinRyu NC are happy to bring this 3 month intensive course that will introduce […]

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  • Wednesday

    By cody | In Today's Workout | on January 22, 2013

    [box_content] CrossFit Wilmington and Joro Yoga will both be closed this Saturday, January 26th and Sunday, January 27th for our hosting of the Crossfit Level 1 Course. [/box_content]   Open Gym 7-10am 5-7pm Joro Yoga 6:30am 9:00am

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  • Monday

    By cody | In Today's Workout | on January 20, 2013

    [box_content] CrossFit Wilmington and Joro Yoga will both be closed next Saturday, January 26th and Sunday, January 27th for our hosting of the Crossfit Level 1 Course. [/box_content]     CrossFit 4 Rounds  of: Split Squat 8r (3,0,1,0) Side Step Up 12r (2,0,1,0) rest 1 min Then… In 10 minutes complete as many reps as […]

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  • CUSTOM FIT MEALS

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

    POSE RUNNING CLINIC WITH ED BURGARIN On Sunday, February 3rd, Ed Bugarin will be at CrossFit Wilmington to put on a POSE running clinic. The clinic will run from 11am-4pm. [divider] Custom Fit Meals Spotlight Custom Fit Meals is a locally owned and operated company that prepares and delivers fresh meals each week.  They take […]

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  • Friday

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

    [box_content] CrossFit Wilmington and Joro Yoga will both be closed next Saturday, January 26th and Sunday, January 27th for our hosting of the Crossfit Level 1 Course. [/box_content] Emily B. Hang Snatch PR – 113lbs during Wednesday night’s Olympic Weightlifting Course.  CrossFit Use a challenging weight for 3 rounds of: Push Press 5-7r (2,0,x,0) Pendlay […]

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  • POSE Running Clinic Feb. 3rd

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

    [box_content] POSE RUNNING CLINIC WITH ED BURGARIN On Sunday, February 3rd, Ed Bugarin will be at CrossFit Wilmington to put on a POSE running clinic. The clinic will run from 11am-4pm. Ed is a Level III POSE Running coach and the first Level II POSE Triathlon coach. He received his POSE technique coaching training directly […]

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  • POSE Running Clinic April 7th

    By cody | In Events | on January 16, 2013

    On Sunday, April 7th, Ed Bugarin will be at CrossFit Wilmington to put on another POSE running clinic. The clinic will run from 11am-4pm. Ed is a Level III POSE Running coach and the first Level II POSE Triathlon coach. He received his POSE technique coaching training directly from Dr. Romanov, the founder and inventor […]

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  • Congrats Gregg & Anthony

    By cody | In Today's Workout | on January 15, 2013

    [box_content] There will no longer be a 12:15pm Joro Yoga Class on Wednesdays. [/box_content]       Joro Yoga 6:30 am 9:00 am Open Gym  7-10 am 5-7 pm

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  • Tuesday

    By cody | In Today's Workout | on January 14, 2013

    [box_content]                 New Year Specials 2nd Month Free for new clients 25% OFF BCAA’s for a limited time only 50% OFF Biosignature Modulation until Jan. 31st, 2013 Theracane Clearence $30  [/box_content]     We will no longer offer the Wednesday 12:15 Yoga Class CrossFit 5 rounds of… Narrow Grip […]

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  • Child Care at CrossFit Wilmington

    By cody | In Today's Workout | on January 13, 2013

    [box] [box_header] CFW to Offer Child Care [/box_header] [box_content] Beginning Monday, February 4th we will offer dedicated child care and offer a safe place, staffed by certified child care professionals, to entertain the kids while mom and dad get fit.  It will give you couples who have wanted to train together, the freedom to do […]

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  • Olympic Weightlifting Seminar with Team MSDA’s James Tatum and Travis Cooper today 9am-5pm. CrossFit classes will still run as scheduled at 9:00am and 10:30am.    We will not have Kids Classes today CrossFit 5 Rounds for time of…. 10 Jump In/ Jump Out Tire Flips (320) 50 m Sprint 30 m Prowler Push (+90/+50) 50 […]

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  • The Wilmington Weightlifting Club is Back

    By cody | In Today's Workout | on January 10, 2013

    [box_content] Wilmington Weightlifting Club CrossFit Wilmington is proud to announce the reformation of the Wilmington Weightlifting Club. The WWC is a sanctioned, USA Weightlifting Club. The club is for athletes with the desire to excel and/or compete in Olympic Weightlifting and will provide them with the best opportunity to be successful in Southeast NC. Members will receive customized training programs […]

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  • Welcome New Members!

    By cody | In Today's Workout | on January 9, 2013

    [box] [box_header]Supplement Tip To Increase Testosterone[/box_header] [box_content] Take a Chelated Zinc to “increase” testosterone. When we are deficient in zinc (and unless you’re supplementing it, you are) free floating testosterone binds to Sex Binding Globuline Hormone (SBGH) and becomes unavailable for use. In a blood test to score test levels, this testosterone will show normal […]

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  • Wednesday

    By cody | In Today's Workout | on January 8, 2013

    [box_content]                 New Year Specials 2nd Month Free for new clients 25% OFF BCAA’s for a limited time only 50% OFF Biosignature Modulation until Jan. 31st, 2013 Theracane Clearence $30  [/box_content] [box_content] There will be no 6:30 am Joro Yoga Class [/box_content]   Joro Yoga 9:00 am 12:15 pm […]

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  • 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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