cody'S ARCHIVE

  • 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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  • Ladies Christmas Party/Adopt-An-ANGEL

    By cody | In Events | on November 27, 2012

    Healthy Holiday Party Ladies of CrossFit Wilmington / WSC and your friends are invited to a Healthy Holiday Gathering the afternoon of Saturday, December 8th at the gym. There will be a gift exchange, healthy snacks potluck and the opportunity to sponsor a child from the Adopt-an-Angel program.  Festivities will start at 4:30pm. Wrap your […]

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  • Toys For Tots Drop Location

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

    [box_content] Crossfit Wilmington is a drop of facility for donations to the Toys for Tots program. This mission of the program is to provide toys for children of families in need and has been around since 1948. To donate bring a new, unwrapped toy to CFW and place it in the box in the lobby. Donations can […]

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  • 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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