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7/5/2014

There will be open gym from 10:30am until noon today. Great job to everyone who came out for Painstorm on the 4th! There will be open gym on Sunday from 1:30-3:30pm.      


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Happy July 4th

There will be two classes on Friday. The first at 9:00am and second at 10:30am. There will be no early morning or afternoon classes. Open gym will be available from 9am-12pm.     CrossFit PainStorm III “Independence Day” 76 Clean and Jerk 45lbs 76 Wallballs 20/14 76 Box Jumps 20″ 76 […]


Sergio performing a clean. This guy has made  great progress since joining almost 2 years ago. Great job man.

Afternoon Classes Cancelled

All afternoon classes have been cancelled today due to Hurricane Arthur. Please travel safely.    We will be running the Painstorm 76 workout Friday morning at 9:00am and 10:30am. There will be no early morning or afternoon classes. Open gym will be from 9-12pm. The gym will be closed on […]


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Summer Sign-up Special!

      Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open gym 7-10am 5-8pm


Iris working cleans last week.

July 4 Schedule

We will be running the Painstorm 76 workout Friday morning at 9:00am and 10:30am. There will be no early morning or afternoon classes. Open gym will be from 9-12pm. The gym will be closed on Saturday, July 5th.         CrossFit Bench Press 5r x 5s @75% rest […]


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6/30/2014

      CrossFit Deadlift 85% 3r x 5s FFR Split Squats 4-5r x 4s then: For time: 30 Ab mat Sit-ups 40 Jumping Pull-ups 50 Flutter kicks (4 count – 1,2,3,1) Wilmington Weightlifting Club Clean: 75% x 3 x 3, 80% x 2 x 2 Jerk from behind the […]


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6/29/2014

Congratulations to all of the lifter in the 2014 Summer Lift Off.  Thank you to all who volunteered to make it such a great event!    


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2014 Summer Lift Off Today

The gym will be closed on Saturday due to the Weightlifting Meet. Everyone is welcome to come watch. The ladies will start at 9am followed by the men at noon. Gene will be running a workout at Wrightsville Beach Park at 9am.  


CFW Instructor Preston explaining proper deadlift form to Cassie, Brandon, and Craig during their INTRO I class on Tuesday.

6/27/2014

      CrossFit Push Press – 3r x 5s For time: 70 Wallballs 20/14 70 Pull-ups 70 KB Swings 24/16 Wilmington Weightlifting Club Mobility and technique work with bar (Work your lifts from Tall, all 3 hang positions, snatch balances etc.)