cody'S ARCHIVE

  • 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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  • Wrightsville SUP This Saturday

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

    There are still a few spots open for paddle boarding this Saturday. We will be renting boards from Wrightsville SUP. The sign-up sheet is on the upcoming events board. Please see Cody to reserve your spot.       CrossFit Bench Press – 5RM Fat Bar Pull-ups – 5-6r x 5s rest 90sec b/w sets […]

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  • Monsters In Training

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

    M.I.T. (Monsters In Training) will take place on Saturdays, starting May 3rd. We will be having a kickoff workout and ice breakers followed by a refreshing treat for our little monsters. The event will take place from 8:45-10:15am. For more information on our M.I.T program or to sign your little one(s) up, please contact Stephanie […]

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  • 4/13/2014

    By cody | In Today's Workout | on April 12, 2014
  • 2014 CFW Kids Kamp

    By cody | In Events | on April 12, 2014

      We’re now taking registration for our 5th annual CFW Summer Kid’s Kamp for ages 4-12! The camp will have two groups: CFW kids kamp will be JULY 21-25: 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 […]

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  • 4/12/2014

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

        CrossFit In teams of 3-4, complete the following for time: 150 Overhead Walking Lunges 45/25 150 Push-Ups 300m Raider Push to flagpole and back 100 Overhead Walking Lunges 45/25 100 Push-ups 600m Raider Push to cul-de-sac and back ***2 people working at a time on lunges and push-ups

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  • Let’s take our fitness outside and get some sun! We’ve teamed up with Wrightsville Beach SUP for a morning of sun, fun, and fitness on the water. We’ve 20 boards reserved for a quick lesson and two hours on the water with WSUP on Saturday April 19th at 9am. Contact Cody to reserve and pay […]

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  • 4/10/2014

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

        CrossFit Run 400m x 4  - Rest 2min b/w attempts then: For Time: 50 Axle Clean To Thruster 135/85 40 Double Unders 30 Toes To Bar

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  • Chip Training For Masters Qualifier

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

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

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  • Olympic Weightlifting Course Starts April 16th

    By cody | In Events | on April 8, 2014

      The next Olympic Weightlifting Course will start next Wednesday, April 16th and run through Wednesday, May 21st. Classes will meet on Wednesdays at 7am and 6pm and on Saturdays at 9am. This is a great opportunity to drastically improve your snatch and clean & jerk. Class will meet twice per week. The primary instructor […]

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  • Supplement Bar Hours Change

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

    The supplement bar will now be open until 8pm on Monday, Tuesday, Thursday, and Friday.     CrossFit Bench Press 7-8r x 5s then: 3 rounds of: 1min Push Press 75/55 1min Strict Chin-Ups 1min Hand-Release Burpees 1min Front Plank Hold 1min rest  

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  • 4/7/2014

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

        CrossFit Back Squat 3r x 5s then: “Fran” 21-15-9 Thruster 95/65 Pull-ups CFW Supplemental Run 200m x 6 – rest the time it takes you to complete each  

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  • 4/6/2014

    By cody | In Today's Workout | on April 5, 2014
  • Body Transformation Winners

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

    Congratulations to Nicole and Scott for winning the Body Transformation Contest! Great job to everyone who participated. Runners up will be announced on Saturday.   Nicole lost 11lbs and 5% bodyfat.   Scott lost 25lbs and 6% bodyfat.   CrossFit In teams of 2, complete the following: 5min to complete: 400m run AMRAP Axle G20 […]

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  • 4/4/2014

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

        CrossFit For Time: 200m Sled Drag +85/+50 to flagpole and back then: 5 rounds of: 7 Clean 135/95 10 Pull-ups ***Record total time Wilmington Weightlifting Club Snatch – [65% x 2, 70% x 2, 80% x 2, 85% x 1, 90% x 1] x 3 Clean & Jerk – [65% x 2, 70% […]

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  • 4/3/2014

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

        CrossFit AMRAP 20 min of: 10 Push Press 115/75 10 KB Swings 24/16 10 Box Jump 24/20 Run 400m CFW Supplemental Run 1 mile for time Wilmington Weightlifting Club Hang Snatch (For each rep, start at floor, pause at knee for 2 seconds, pause at power for two seconds) Snatch – 60% x […]

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  • Christina’s Journey

    By cody | In Articles, Successes, Training | on April 2, 2014

    My success story might sound familiar. I was athletic all my life, wanted a new challenge, found crossfit, happily ever after. Just kidding. My success story is personally more about the strength I found -not physically, but emotionally and mentally. I came to Crossfit Wilmington after achieving what I considered my biggest athletic accomplishment to […]

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  • The next Olympic Weightlifting Course will start next Wednesday, April 9th and run through Wednesday, May 14th. Classes will meet on Wednesdays at 7am and 6pm and on Saturdays at 9am. The primary instructor will be Danny. Assistant instructors will be Walt and Jonathon. Cost is $150. Sign-Up sheet is in the lobby.     […]

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