cody'S ARCHIVE

  • Day 1 Recap

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

    Team CFW currently sits in 11th place overall. The team fought hard in Day 1 and looks to move up in the rankings tomorrow. Follow the action live at 9:20am Saturday morning. Go to www.games.crossfit.com and click on the “Mid-Atlantic” tab.   There will be no child care Saturday. However, there will still be M.I.T. […]

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  • Mid-Atlantic Regional Starts Friday!

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

    Team CFW begins competition live at 9am on Friday. Go to www.games.crossfit.com and click on the “Mid-Atlantic” tab to view the live action.       There will be no child care on Saturday. However, there will still be M.I.T.   CrossFit Push Press – 5RM then: AMRAP 18min: 40 Double Unders 20 Turkish Get-Ups 16/12 (10 […]

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  • 5/22/2014

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

          CrossFit For Time: 800m Run Buy-In then: 3 rounds of: 20 Deadlift 225/155 15 Push-ups on bar 10 Slamball then: 800m Run Cash-Out Wilmington Weightlifting Club Snatch: 75% x 3 x 4 C&J: 75% x 3 x 4 Back Squat: 85% x 3 x 5

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  • Memorial Day Murph

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

    The gym will be open Memorial Day, Monday, May 26th from 9am-12pm. We will be running “Murph” in honnor of Navy Lieutenant Michael Murphy. There will be three heats at 9am, 10am, and 11am. There will be no early morning or afternoon classes.       Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Watch Team CFW Live!

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

        CrossFit FAT Bar Bench Press – 5r x 5s rest 2:30min then: Partner WOD for time: 300m Prowler Push to flagpole and back +90/+50 (1 person working at a time) 50 Tire Flips (25 each) 300m KB Farmers Carry 24/16 (1 person working at a time) Wilmington Weightlifting Club Clean from Ballistic Blocks: Work up […]

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  • 2014 Summer Lift Off

    By cody | In Events | on May 19, 2014

    On June 28th, CrossFit Wilmington and the Wilmington Weightlifting Club will be hosting a USAW sanctioned Olympic Weightlifting Meet. CLICK HERE TO REGISTER, then click the “Seminars” tab. Sign-Up Cost $50 Youth $50 Adult The schedule will be as follows: Women and Youth weigh-ins: 7:00am Women and Youth session: 9:00am Men Weigh-ins: 10:00pm Men’s Session: […]

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  • Thank You!

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

    The cookout on Sunday was a huge success, raising over $1,500 for Team CFW in their travels to the Mid-Atlantic Regional next weekend. Thank who to everyone who came and also those who helped with the setup.   CrossFit Front Squat – 3RM then: 21-15-9 Front Squat 185/115 Pull-ups CFW Supplemental Sled Drag 40m x […]

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  • Cookout/Raffle

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

    Join us from 1:00-3:30 for a cookout to support Team CFW at the Mid-Atlantic Regional next weekend! We are raffling off a ton of great prices including a $300 spa package and 8 Night Cruise.

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  • Cookout Sunday!

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

    Join us for a cookout on Sunday from 1:00-3:30pm to support Team CFW at the Mid-Atlantic Regional May 23-25th. Bring family and friends! The food is on us. Winners of the raffle will be drawn at 3:00pm.       CrossFit In teams 3, with 1 person working at a time, complete the following: 60 Cleans 95/65 […]

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  • 5/16/2014

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

        CrossFit Push Press – 4r x 5s rest 2min b/w sets then: For time: 150 Sledgehammer Swings 12/8 then: Plank Holds 1min front, right, left x 4 sets Wilmington Weightlifting Club 3 position snatch (power, knee, floor) 70% x 4 3 position clean (power, knee, floor) 70% x 4   Good Mornings: 8 reps x […]

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  • 5/15/2014

    By cody | In Today's Workout | on May 14, 2014

        CrossFit 5 rounds for time: 6 Clean & Jerk 185/115 12 CTB Pull-ups 400m Run Wilmington Weightlifting Club Snatch: 90% x 1 x 4 Clean & Jerk: 90% x 1 x 4 Back Squat: 80% x 4 x 4   For time… 150 Sledge Hammer Swings

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  • Cookout Sunday

    By cody | In Today's Workout | on May 13, 2014

    Please join us for a cookout on Sunday from 1:00-3:30pm. We will be auctioning off numerous items to support Team CFW at the Mid-Atlantic Regionals. The food is on us. Family and friends are welcome!       Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 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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