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cody'S ARCHIVE

  • 3/10/2014

    By cody | In Today's Workout | on March 9, 2014

    Body Transformation Challenge Participants – We will be offering body fat testing this week during the following times: Wednesday,12th 5-7pm Thursday, 13th 6:30-7:30am 6-7pm   CrossFit Today, our olympic lifting cycle comes to an end. We will be testing our progress over the past 12 weeks. Snatch – 1RM Clean & Jerk – 1RM CFW […]

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  • LiveFire April 12th

    By cody | In Events | on March 9, 2014

        Register here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=7095 If you get a mindbody menu page, click on the “seminars” tab.

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  • 3/9/2014

    By cody | In Today's Workout | on March 8, 2014

    Body Transformation Challenge Participants – We will be offering body fat testing next week during the following times: Wednesday,12th 5-7pm Thursday, 13th 6:30-7:30am 6-7pm      

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  • 3/8/2014

    By cody | In Today's Workout | on March 7, 2014

        CrossFit In teams of 4-5, complete the following for time: 100 Air Squats 100 Push-ups 300m Raider Low Carry to flagpole 300m Raider Push to cul de sac 150 Air Squats 150 Push-ups 600m Raider Wheelbarrow Carry back to CFW 200 Air Squats 200 Push-ups 300m Raider Push to flagpole and back (+90) […]

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  • 3/7/2014

    By cody | In Today's Workout | on March 6, 2014

    Body Transformation Challenge Participants – We will be offering body fat testing next week during the following times: Wednesday,12th 5-7pm Thursday, 13th 6:30-7:30am 6-7pm     CrossFit Workout 14.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 […]

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  • 3/6/2014

    By cody | In Today's Workout | on March 5, 2014

      CrossFit 5rds of: 5 Hang Power Clean 155/105 5 Front Squat 155/105 5 Shoulder to Overhead 155/105 then: For completion: 100 ab mat sit ups CFW Supplemental 10rds of run 60sec on/30sec off

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  • Fat Loss Seminar Tonight

    By cody | In Today's Workout | on March 4, 2014

    Fat Loss Clinic Not a diet class… a physiology of fat loss class.. This isn’t a boring ol’ Paleo Diet class… anyone can talk about meat, nuts & seeds, little starch and no sugar. I will take things a step (or two) further and explain the biochemistry at work that leads successful weight loss and […]

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  • Supplement Bar Open!

    By cody | In Today's Workout | on March 3, 2014

    We are very happy to announce the opening of our shake and supplement bar. Kimberly Lawrence will be available to serve up pre and post-workout nutrition, coffee, and Radbars in the mornings from 8:30 until 10 and in the afternoons from 4:30 until 7:15(ish).       CrossFit Push Press – 4r x 5s Weighted Chin Up […]

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  • Fat Loss Seminar Wednesday

    By cody | In Today's Workout | on March 2, 2014

    Join us this Wednesday, March 5th from 6:30-8:00pm for a seminar on fat loss. This is the next piece in our ongoing series of clinics on health, training, and body comp is a clinic on healthy weight loss. Join Tony for a clinic on how to reduce your body fat while maintaining your lean muscle in the […]

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  • Congrats to all of our lifters in Greenville today. With 8 lifters, the club captured 6 gold medals and 2 silvers.

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  • Shoshin Ryu Self Defense Seminar March 6th

    By cody | In Today's Workout | on February 28, 2014

      Shoshin Ryu NC will be offering a self defense seminar on March 6th from 6-8pm. The seminar will be held in the Shoshin Ryu dojo, located on the 2nd floor of CrossFit Wilmington. Cost is $20 per person. Sign up sheet is on the upcoming events board. Cost is $20 per person. CrossFit In […]

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  • Open Workout 14.1

    By cody | In Today's Workout | on February 27, 2014

          CrossFit CrossFit Open WOD 14.1 10min AMRAP: 30 Double Unders 15 Power Snatch (75/55)  

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  • Open Starts Friday

    By cody | In Today's Workout | on February 26, 2014

    The 2014 CrossFit Games Open starts Friday! The workouts will be programmed into our CrossFit classes each Friday. CFW members and those traveling to CFW to receive judging for their workout will have the opportunity to complete the Open workout on Saturdays from 11am-12pm. Please register under CrossFit Wilmington Team 2. To register for the 2014 Crossfit […]

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  • Mobility Day

    By cody | In Today's Workout | on February 25, 2014

    ****Reminder: There will be no CrossFit classes today. Wednesday are our new mobility/rest day. The gym will not open until 7am. Open Gym 7-10am 5-8pm Mobility Class 9am 6pm Wilmington Weightlifting Club Front squat: 80% x 3 x 5 Snatch pull: 95% (of snatch) x 2 x 3 Jerk: max for day; 90% of that […]

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  • 2/25/2014

    By cody | In Today's Workout | on February 24, 2014

        CrossFit 5 rounds of: Push Press 5r Weighted Pull-Up 5r rest 2min b/w rounds then: 3 rounds of: 7 Tire Flips 20 Push-ups 300m Run to flagpole and back Wilmington Weightlifting Club Snatch – (75% x 2, 80% x 1, 85% x 1) x 2 Clean & jerk – (75% x 2, 80% […]

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  • Today is the last day to be measured for our 2014 Body Transformation Challenge. There will be testing from 6:30-7:30am and 6-7pm. Register Here If you get a mindbody homepage, please click on the “Seminars” tab.     CrossFit REMINDER: We are switching our mobility day back to Wednesdays this week. Wednesday’s schedule will be […]

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  • 2/23/2014

    By cody | In Today's Workout | on February 22, 2014
  • 2/22/2014

    By cody | In Today's Workout | on February 21, 2014

    ***SCHEDULE CHANGE: We are switching our mobility/rest day back to Wednesdays. Thursdays will follow a normal crossfit class schedule. This will begin next week.   CrossFit In teams of 3-4, complete the following for time: 600m Raider Push to cul de sac and back (+140) 70 Tire Flips 600m Raider Pull w/ Rope 150 KB […]

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  • Weight Loss Clinic March 5th

    By cody | In Events | on February 21, 2014

    Weight Loss Clinic Wednesday, March 5th / 6:30-8:00pm – $40 The next piece in our ongoing series of clinics on health, training, and body comp is a clinic on healthy weight loss. Join Tony for a clinic on how to reduce your body fat while maintaining your lean muscle in the healthiest ways possible. Many folks, […]

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  • Register here:https://clients.mindbodyonline.com/ASP/home.asp?studioid=7095 If you get a mindbody menu page, click on the “seminars” tab. Initial Body Fat testing times: Friday 4-5pm Saturday 11:30am-12:30pm Monday 6:30-7:30am, 6-7pm   We will be switching our Wednesday and Thursday schedules starting next week. Wednesday will be our new mobility day and we will run crossfit classes on Thursdays.   […]

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  • Congrats CFW Instructor Natasha!

    By cody | In Today's Workout | on February 19, 2014

          Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 2/19/2014

    By cody | In Today's Workout | on February 18, 2014

          CrossFit Weighted Chin-Up 5-5-3-3-1-1 3 rds of: 12-15 Reverse Hyper 12-15 Back Extension Plank Holds 3rds x 1min each: Front, Right, Left CFW Supplemental Row 1k x 3 rest 4min b/w rds Wilmington Weightlifting Club Front squat: 80% x 3 x 5 Snatch pull: 95% (of snatch) x 2 x 3 Jerk: […]

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  • The MJÖLNIR – Day 2

    By cody | In Today's Workout | on February 17, 2014

        CrossFit Warm Up 4 rounds of… 6 Push Ups 6 Dead hang Chin Ups 10 Squats Test Bench Press – 3 rep max (15 minute time limit) Rest 4 minutes AMRAP in 5 minutes – Rope Climb (no feet – 15ft) Rest / Warm up for run 10 minutes Run 1 mile with […]

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  • 2014 CrossFit Games Open

    By cody | In Events | on February 16, 2014

    Reebok CrossFit Games Open at CFW Registration is open for the 2014 Reebok CrossFit Games Open which starts February 27th.  CrossFit Wilmington will program the Open workouts on Fridays.  CFW members and those traveling to CFW to receive judging for their workout will have the opportunity to complete the Open workout on Saturdays from 11am-12pm. […]

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