cody'S ARCHIVE

  • WSC T-Shirt Pre-Order

    By cody | In Today's Workout | on May 12, 2014

      We are taking pre-orders through Friday of our new WSC t-shirts and ladies tanks. The tanks will be similar to the CFW ladies tanks.         CrossFit For time: 5 Tire Flips 10 Axle Deadlift 155/105 100ft Yoke Carry +100/+0 10 Axle Deadlift 5 Tire Flips Rest 10-15min For Time: 10 Axle Push Press […]

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  • T-Shirt Pre-Orders

    By cody | In Today's Workout | on May 11, 2014

    We are running another round of pre-orders for our mens shirts and ladies tanks. Please see an instructor to reserve one. CrossFit Front Squat 5r + Dynamic Effort Box Jumps 5r (30/24) – 4 sets rest 2 min b/w sets then: AMRAP 12min ascending ladder 3-6-9-12 and so on of : Clean To Thruster 115/85 […]

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  • No Open Gym Sunday

    By cody | In Today's Workout | on May 10, 2014

    There will be no open gym on Sunday due to Mother’s Day.

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  • Monsters In Training 8:45am

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

    Monsters In Training will take place at 8:45am on Saturday morning.         CrossFit In groups of 3-4, complete the following for time: 800m Team Sled Drag +100 150 KB Swings 24/16 125 Hand-Release Push-ups 50 Tire Flip Jump-in/out 100 KB Swings 24/16 75 Hand-Release Push-ups 40 Tire Flip Jump-in/out 800m Team Sled Drag 3 […]

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  • 5/9/2014

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

          CrossFit In teams 3-5, complete the following for time: 100 Axle Deadlift 105/65 200m Raider Low Carry To flagpole 200m Raider Push Back To CFW 100 Axle Push Press 105/65 Take weight off of one bar and place on Raider 200m Wheelbarrow Carry to flagpole Remove Wheels and place on Raider 200m Raider Push […]

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  • Cookout/Fundraiser May 18th

    By cody | In Events | on May 8, 2014

      Join us Sunday, May 18th from 1-3:30pm for a cookout and raffle to help raise funds for Team CFW’s efforts at the Mid-Atlantic Crossfit Games Regional Competition. Traveling to CrossFit competitions can be expensive; from registrations fees, to hotels, meals and the cost of taking three days off work, our competitors have to pay […]

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  • 5/8/2014

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

          CrossFit 4 rounds of: 1min Wallballs 20/16 1min Burpee Box Jump Overs 24/20 1min Ground To Overhead 95/65 1min Rope Climbs 15′ Rest 1min

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  • 5/7/2014

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

    Massages will be offered Friday from 9am-1pm. Sign-up sheet is on the events board. Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Help support our CFW Athlete’s travels to the Mid- Atlantic Regional and CF Games in California. Traveling to CrossFit competitions can be expensive; from registrations fees, to hotels, meals and the cost of taking three days off work, our competitors have to pay all out of pocket.  To help offset some of these costs, we […]

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  • Squatting With Dr. Bradburn

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

    While I was in a class at CrossFit Wilmington last Tuesday there came a point where we had an AMRAP of air squats, hand release push-ups, and handstand push-ups.  After our class was done, CFW Instructor Gene gathered our class together to talk about how he noticed some people in class were not squatting with proper […]

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  • 5/4/2014

    By cody | In Today's Workout | on May 3, 2014
  • Monsters In Training Starts Today

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

    Our Monsters In Training (M.I.T.) program will begin on Saturday. It will last from 8:45am until 10:15am. There will be fun workouts for the little ones and refreshments afterwards. There is no cost.   CrossFit AMRAP 15min: Team Barbell Complex 5 Deadlift 115/75 5 Hang Power Clean 5 Shoulder To Overhead ***Teams of 2-3, on […]

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  • 5/2/2014

    By cody | In Today's Workout | on May 1, 2014

          CrossFit 30-20-10 reps for time: Pull-ups Front Squats from ground 155/105 Bar Facing Burpees Wilmington Weightlifting Club Snatch – 80% x 1 rep x 5 sets Clean and Jerk – 80% x 1 x 5 Run 2 miles as fast as possible

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  • 5/1/2014

    By cody | In Today's Workout | on April 30, 2014

        CrossFit Run 1 mile for time then: Complete 5 Burpee Over the Box Jumps and 10 flutter kicks for every 30sec it takes you to run the mile.   Wilmington Weightlifting Club 3 position clean (platform, below the knee, power) – 70% x 5 sets Snatch Balance – Heavy single, then 75% x 1 […]

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  • 4/30/2014

    By cody | In Today's Workout | on April 29, 2014

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

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  • Monsters In Training

    By cody | In Events | on April 29, 2014

    Our M.I.T. (Monsters In Training) program kicks off Saturday, May 3rd. The event will last from 8:45-10:15am. There will be refreshments following the workout. There is no charge and we look forward to seeing all you little crossfitters!

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  • Monsters In Training Saturday

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

    M.I.T (Monsters In Training) starts this Saturday, May 3rd. There is no cost and all children are welcome. The fun will kick off at 8:45am and last until 10:15am.       CrossFit 4 rounds of: DB Bench Press 5-6r 1 Arm DB Row 6-8r then: 3 rounds of: 1min Hand-release burpees 1min STO 75/55 […]

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  • SUP June 8th

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

    Paddle boarding with Wrightsville SUP has been re-schedule for Sunday, June 8th.     CrossFit Front Squat – 5r x 5s then: 20-15-10 Thruster 115/75 Box Jump 24/20 Wilmington Weightlifting Club 3 position snatch (platform, below the knee, power) – 70% x 5 sets Jerk – 70% x 3 reps x 5 sets Clean Pulls […]

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  • 4/27/2014

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

         

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  • 4/26/2014

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

        CrossFit With a partner, complete the following for time: 80m Buddy Carry (40m each person) 20 tire flip jump in/out 80m Buddy Carry 40 Goblet Squats 80m Buddy Carry 60 Deadlift 135/95 80m Buddy Carry 80 Sledgehammer Swings 80m Buddy Carry 100 Walking Lunges Run 600m to Cul-de-sac and back *1 person working at […]

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  • 4/25/2014

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

          CrossFit Push Press 5r x 5s then: AMRAP 14min: 10 Turkish get-ups (5 each arm) 24/16 15 Pull-ups20 KB Swings 24/16 Wilmington Weightlifting Club Power Snatch – 65% x 2 x 5 Power Clean & Jerk – 65% x 2 x 5

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  • 2014 Summer Lift Off

    By cody | In Today's Workout | on April 23, 2014

    CFW and the Wilmington Weightlifting Club are proud to announce that we will be hosting a USAW-sanctioned Olympic Weightlifting Meet on Saturday, June 28th. To sign-up, Click Here, and go to the SEMINARS tab.     CrossFit 3 rounds of: 50 Wallballs30 Box Jumps 24/20Run 800m w/ Wallball Wilmington Weightlifting Club Snatch [65% x 2, […]

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  • 4/23/2014

    By cody | In Today's Workout | on April 22, 2014

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

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  • 4/22/2014

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

            CrossFit 4 rounds of: FAT Bar Bench 9-10r (3,1,X,0) Weighted Chin-up 5-6r (2,0,X,1) Rest 2:30 b/w rds then: For time:20 Shoulder to Overhead 135/9530 pull ups40 Double Unders 50 Burpees   Wilmington Weightlifting Club Snatch + Overhead Squat – [60% x 1, 65% x 1, 70% x 1, 75% x 1] x […]

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  • 4/21/2014

    By cody | In Today's Workout | on April 20, 2014

      CrossFit Front Squat - Work up to a heavy single then: AMRAP 12min: 5 Deadlift 245/165 10 Toes To Bar 150m Sprint  

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  • 4/20/2014

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

    Congrats to all who completed the combat mud run on Saturday!    

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  • Paddle boarding has been cancelled due to the weather. Please stand by for a new date.       CrossFit In teams of 3, with one person working at a time, complete the following: 75 OHS 75/55 75 KB Swings 24/16 75 Box Jumps 24/20 75 OHS 75 Burpees Over Bar CFW Supplemental Row 5k for time  

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  • 4/18/2014

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

    There will be no child care on Saturday due to the Easter holiday.     CrossFit For Time: 10 Tire Flips 80m Sled Drag +90/+50 30 OH Walking Lunge 45/25 30 Knees To Elbow 30 Turkish Get-ups (15 each arm) 16/12 30 Double Unders 30 Pull-ups 30 Back Extension 30 Burpees Wilmington Weightlifting Club Snatch […]

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  • 4/17/2014

    By cody | In Today's Workout | on April 16, 2014

    M.I.T (Monsters In Training) registration is open. Sign-up sheet is in the lobby. You can also contact stephanie@crossfitwilmington.com to register.     CrossFit Run 100m x 8 rest 1min b/w then: AMRAP 15min: 2 Rope Climb 15′ 10 Deadlift 225/135 20 Wallballs 20/14 Wilmington Weightlifting Club Snatch Balance – Work up to a heavy double […]

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  • 4/16/2014

    By cody | In Today's Workout | on April 15, 2014

    There will be no kids care on Saturday due to Easter weekend.       Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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