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CFW Intern Josh V. working through 14.3.

Ladies Night at CFW 1

Ladies Night at CFW Ladies, please join CFW Instructor Melissa Hoff Thursday evening March 27th from 630-830pm for a talk on women specific training, dieting, and health. She’ll cover topics ranging from hormones, weight loss, training, and healthy cosmetics. Her knowledge in sport, training, and success comes from her own […]


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 […]