cody'S ARCHIVE

  • Drop-Ins

    By cody | In Uncategorized | on June 12, 2014

    Wilmington visitors are welcome to drop-in for a workout. Just show up 15min prior to a class time. Simply purchase a t-shirt or pay $10/day to drop-in. There is no drop-in charge for Level 1 Instructors or other affiliate owners.

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  • 6/12/2014

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

          CrossFit Clean – Heavy Single then: EMOTM 16min: ODD: 2 Cleans @70% HS EVEN: 5 Dynamic Effort Box Jumps 30/24 Wilmington Weightlifting Club Back Squat: Max Y-Raise: 6-8 x 4 Weighted Chin ups: 6-8 x 4 Shoulder press: 4-6 x 3

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  • 6/11/2014

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

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

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  • 6/10/2014

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

          CrossFit Bench Press – 5r x 5s One Arm DB Row – 10r each side x 4s (3011) then: 3 rounds of: 1min KB Swing 24/16 1min Double Unders 1min Burpee Box Jump Overs 24/20 rest 1min Wilmington Weightlifting Club Snatch – 80% x 1 rep x 3 sets Clean and Jerk – […]

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  • 6/9/2014

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

          CrossFit Back Squat – 5r x 5s (75%) then: 4 rds of: FFR Split Squat – 10r (each leg) (3111) Side Step Up – 15r (each leg) (2010) rest 2min b/w rounds   Wilmington Weightlifting Club 3 position snatch (platform, below the knee, power) – 75% x 3 sets Jerk – 75% […]

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  • No Open Gym Sunday

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

    There will be no open gym today due to paddle boarding and the legacy series event in Raleigh. Good luck to all of our athletes competing!        

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  • Paddleboarding Sunday

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

    There are still spots open for paddle boarding on Sunday. Sign-up sheet is on the upcoming events board.     CrossFit In teams of 3-4, with 2 people working at a time, complete the following: 300m Raider Push to Cul-de-sac 300m Backwards Run to CFW 300 Burpee into air squat 300m Run to Cul-de-sac w/ […]

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  • Dylan’s Journey At CFW

    By cody | In Articles, Mindset, Successes | on June 6, 2014

    About 3 years ago and a half years ago I decided to join CrossFit Wilmington.  Little did I know, my track to becoming a Crossfit Wilmington member acually started almost thirteen years ago when I was in Marine Corps BootCamp at Parris Island.  In the squad bay where I resided everyday I had the pleasure of […]

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  • 6/6/2014

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

      CrossFit For time: 30 Pull-ups 40 Knees To Elbow 60 Double Unders 30 Push Press 145/105 40 Turkish Get-ups 16/12 (20 each arm) 60 Hand-Release Push-ups 30 Back Extension Wilmington Weightlifting Club Clean and Jerk: 80% x 5 Snatch Pulls: 120% x 2 x 3 Clean Pulls: 120% x 2 x 3 5 rounds… 400m sprint 1 box […]

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  • 6/5/2014

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

            CrossFit Deadlift – 1RM then: 3 rounds for time: 21 Deadlift 185/115 15 Box Jumps 24/20 9 Bar facing Burpees Wilmington Weightlifting Club Snatch:  80% x 5 Back Squat: 95% x 1 x 5 AMRAP in 7 minutes… 5 Pull ups 10 GHD sit ups 15 Push ups

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  • Beach Fit 6:15pm

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

    Join our friends down at Beach Fit on Wrightsville beach for fun in the sand! They will be meeting at 6:15pm near the Oceanic Pier.       Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Beach Fit Wednesday Evening

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

    Our friends at Beach Fit have invited us for a fun get together at Wrightsville Beach. They will be meeting at 6:15pm by the Oceanic Pier. Family and friends are welcome.       CrossFit  Bench Press – 1RM then: For time: 100 Sledgehammer Swings 12/8 -alternate sides every 10reps 75 Kettlebell Swings 24/16 50 CTB Wilmington […]

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  • 6/2/2014

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

          CrossFit Back Squat – Work up to a heavy single then: 10min AMRAP: 2 Clean Deadlift (155/105) 1 Hang Clean 2 Push Press 2 Thruster CFW Supplemental Run 400m x 6 rest the amount of time it takes for each Wilmington Weightlifting Club EMOM for 10 minutes… Snatch 65% Then… Clean and Jerk 65% Run 1 mile […]

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  • Pics From The Week

    By cody | In Today's Workout | on May 31, 2014
  • 5/31/2014

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

          CrossFit In teams of 3-5, complete the following for time: 120 Wallballs 20/14 40 Tire Flips 120 Overhead Walking Lunges w/ wallball 120 Push Press 95/65 100 Burpee Pull-ups 80 Push Press 95/65 170 Overhead Walking Lunges w/ wallball 20 Tire Flips 170 Wallballs *2 Wallballs per team. They must be held off the ground at all times. There will be […]

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  • 5/30/2014

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

            CrossFit 10min AMRAP: 7 Thruster 95/65 7 Toes to Bar rest 5min 10min AMRAP 200m Run around CFW 2 Rope Climb 15′ all Wilmington Weightlifting Club Snatch: Work up to a heavy double Jerk: Work up to a heavy double Clean Pulls: 120% x 2 x 4

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  • 5/29/2014

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

          CrossFit 4 rounds for total reps of: 1min Deadlift 115/85 1min KB Swings 24/16 1min Box Jump Overs 24/20 1min Double Unders  rest 1min then: Max Plank Holds – front, right, left x 3 each Wilmington Weightlifting Club Clean: Work up to a heavy double Snatch Pulls: 120% x 2 x 5 Back […]

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  • 5/28/2014

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

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

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  • Kids Kamp Deadline June 1st

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

    The deadline for Kids Kamp sign-up is Sunday, June 1st. CFW kids kamp will be JULY 21-25. The camp will have two groups: Ages 4-7 will be 8am-12pm Ages 8-12 will be 1pm-5pm Your children will enjoy a week filled with Crossfit movements, gymnastics, martial arts, nutrition and plenty more! Light snacks will be provided during the […]

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  • Memorial Day

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

      Memorial Day is not about going to the beach, cookouts or a day off from work. It is about remembering the men and women who have given the ultimate service to this country. Whatever your plans today, take a second to thank a veteran or an active member of our Armed Forces serving our […]

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  • 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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