cody


Will L. snatching 205lbs last week.

3/17/2014

Will L. – 205lbs Snatch   CrossFit Front Squat – Work up to a heavy single, then 5rx5s @75% of HS then: For Time: 150 Wallballs 20/14 CFW Supplemental Run 100m x 10 rest 75sec b/w Wilmington Weightlifting Club Snatch – heavy single Then… [90% x 1, 95% x 1, […]


Christina P. performing push presses on Tuesday.

3/15/2014 1

      CrossFit For Time: “Murph” Run 1 mile 100 pull-ups 200 push-ups 300 air squats Run 1mile Break Up as needed  


Tacheena working through Thursday's clean to thruster WOD.

3/14/2014

      CrossFit Open WOD 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 […]


Scott and Eric working through sledgehammer swings.

3/13/2014 1

Body Transformation Challenge Participants – There will be body fat testing Thursday morning from 6:30-7:30am and in the evening from 6-7pm.       CrossFit AMRAP 4min: Clean To Thruster (155/105) rest 4min AMRAP 5min: Clean To Thruster (135/95) rest 5min AMRAP 6min: Clean To Thruster (95/65) *Record reps for […]


CFW Instructor Gene practicing a shoulder mobility exercise during last weeks mobility class. Be sure to come see Danny and Jonathon on Wednesday to increase your mobility!

Body Transformation Testing 5-7pm Wednesday

Body Transformation Challenge Participants – We will be offering body fat testing on this week during the following times: Wednesday,12th 5-7pm Thursday, 13th 6:30-7:30am 6-7pm       Mobility Class 9am 6pm Open Gym 7-10am 5-7pm


Kimmy pulling a new deadlift PR of 345lbs.

3/11/2014

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 Back Squat 5r x 8s @65% 1RM rest 1min Tabata the following: 4min Push Press 75/55 rest 1min 4min Sledgehammer swings 12/8 rest […]


Saturday's 10:30am class starting their Raider workout.

3/10/2014

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 […]


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LiveFire April 12th

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