cody'S ARCHIVE

  • CLOSED TODAY

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

    We are closed the rest of the day due to the power outage in the area.     CrossFit Clean Pull x 5 + Box Jump x 3 then: Tabata(20sec work/10sec rest) the following: 4min Wallballs (20,14) rest 1min 4min KB Swings (24,16) rest 1min 4min Ab mat sit ups CFW Supplemental Run 400m x […]

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  • 2/11/2014

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

        CrossFit Complete the following complex with as heavy as weight possible: 1 Snatch Deadlift 2 Hang Snatch Pull 1 Hang Snatch 2 OHS then: AMRAP 10min: 7 Shoulder to Overhead (145/95) 5 Bar MU (sub 3 pull-ups/3 dips per MU) 1 Rope Climb (15′) Wilmington Weightlifting Club Hang Snatch from power + Hang […]

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  • WSC 4:45pm and 5:45pm Classes

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

    Wilmington Strength & Conditioning will now offer two evening classes at 4:45pm and 5:45pm.     CrossFit “Shankle Comple” – work up to the heaviest weight possible 1 clean deadlift 3 hang clean pulls 1 hang clean 2 split jerks Then: Stronman/woman Medley for time: 25m Prowler Pull w/ rope (+190/+110) 25m Prowler Low Push […]

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  • 2/9/2014

    By cody | In Today's Workout | on February 8, 2014
  • 2/8/2014

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

        CrossFit Open Workout 13.2 AMRAP 10min: 5 Shoulder to Overhead 115/75 10 Deadlift 115/75 15 Box Jumps 24/20 CFW Supplemental Run 3omin @65%

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  • Health Seminar Feb. 13th

    By cody | In Events | on February 6, 2014

    HEALTH & PERFORMANCE SEMINAR Thursday, February 13th 6-9pm     $40 If you have a cold, you were already sick before the first sniffle. You junk diet, overtraining, poor sleep, alcohol consumption and stress has your cortisol levels thru the roof. You are most likely insulin resistant, and highly inflamed. If your MD provides a script for […]

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  •           CrossFit For time: Complete 5 round of the following 5 Hang Cleans (135/95) 5 Power Jerks (135/95) then: Buy Out: 100 Sledgehammer Swings (12/8) Wilmington Weightlifting Club Snatch from below the knee – 70% x 2 x 5 – 1 min rest between sets Snatch balance – max for day; […]

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  • S.O.A.R Class Tonight 7pm

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

    SOAR is simple system of combined leadership, goal planning, and self awareness principles I use daily to insure my goals are not sidetracked by the insignificant. I’ll tell you about how I went from being a good kid to a complete punk and barely avoided prison time. How I failed at college but then luckily found […]

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  • 2/5/2014

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

          CrossFit 3rds for reps of: 1min Wallballs (20/14) 1min Deadlift (115/85) 1min Box Jumps (20″ all) 1min Push Press (95/65) 1min TTB rest 1min b/w rounds *Record Total number of reps CFW Supplemental Run 1.5 miles for time Wilmington Weightlifting Club Front squat – 85% x 3 x 5 Snatch pull – […]

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  • S.O.A.R Class Thursday 7pm

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

      Join us this Thursday night, February 6th from 7 until 9pm as Tony lines out his proven strategy of strengthening your mindset and achieving your goals. Find out how your mindset affects your purpose, determines your drive, and either bolsters or deteriorates your self-discipline. In what will certainly be an educational and entertaining seminar […]

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  • 2/1/2013

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

          CrossFit Clean – Heavy Single EMOTM 10min: 1 Clean (80% of heavy single) Back Squat – 5r x 5s CFW Supplemental Tabata mile (20 sec on/10 sec off) Wilmington Weightlifting Club Back squat – 85% x 3 x 5 Snatch deadlift – 100% (of snatch) x 3 x 3 Push press – […]

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  • Pics From The Week

    By cody | In Today's Workout | on February 1, 2014
  • 2/1/2014

    By cody | In Today's Workout | on January 31, 2014

          CrossFit In teams of 3-4, with 2 people working at a time, complete the following: 100 Axle Snatches (95,65) – 2 bars per team 100 Knees to Elbow 100 Axle Shoulder To Overhead (95,65) 100 Burpee Pull-ups *A total of 2 miles must be ran by each team total. Not everyone has […]

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  • OPENING AT 9AM

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

    The 5:45am class has been cancelled for Friday. We will resume a normal schedule at 9am.   CrossFit Split Jerk – Heavy Single then: “Death By Thruster” (95/65) - EMOTM Increase by 1 rep until failure

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  • DELAYED OPENING 11AM

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

    We will open at 11am on Thursday. There will be a mobility class at 11am and open gym from 11am-2pm. Open gym in the evening will be from 5-7pm.   Mobility Class 11am 6pm Open Gym 11am-2pm 5-7pm

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  • OPEN GYM 4-6PM

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

    The gym will be open gym from 4-6pm tonight.     CrossFit For time: 100 KB Swing (24,16) 100 Double Unders 100 Hand Release Push-ups 100 Wallballs (20,14) **Break up as needed CFW Supplemental Row 15min for distance

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  • CLOSING AT 6PM DUE TO WEATHER

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

     The gym will close at 6pm tonight due to the weather.   Crossfit Clean Pulls 3r x 6s AHAP 5 rounds of: 6 Power Clean (185, 115) 8 Box Jumps (24,20) 10 TTB

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  • 1/27/2014

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

        CrossFit Heaving Snatch Balance – 3r x 5s 20-15-10 reps for time: OHS (155,105) Pull-ups Front Squat (155,105) CFW Supplemental Run 50m x 5 rest 1min 100m x 5 rest 1min

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  • Pics From The Week

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

    Congrats to everyone who helped and competed at the Wilmington Open yesterday.

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  • Wilmington Open Today

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

    Today we will be hosting the 2014 Wilmington Open. This is a USAW sanctioned event. Women begin at 10:00am and men at 1:00pm. Spectators are encouraged to attend. CFW classes are cancelled today.      

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  • S.O.A.R

    By cody | In Events | on January 24, 2014

    From a good family to felon to freedom fighter to business man. You are invited to join me as I lay out the principles I have used to be successful in all my endeavors. SOAR is simple system of combined leadership, goal planning, and self awareness principles I use daily to insure my goals are not […]

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  • Nate D.

    By cody | In Articles, Mindset, Successes | on January 24, 2014

    CFW and Community I’ve been around the ‘CrossFit community’ for about a year now. That’s not to say that I haven’t ever trained or worked out, but not since the military have I been part of such a tight-knit group of people who are essentially bonded by mutual suffering and sacrifice. CrossFit training, in its […]

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  • 1/24/2013

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

    The gym will be closed tomorrow due to the Olympic Weightlifting meet.   CrossFit The gym will be closed tomorrow due to the Olympic Weightlifting meet. For time: 20 Ground To Shoulder (155,105) 20 HSPU 20 Axle Ground To Overhead (95,65) 8 Rope Climbs (15′) Run 800m Wilmington Weightlifting Club Power Snatch – 65% x […]

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  • 1/23/2014

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

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

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