cody'S ARCHIVE

  • 8/17/2014

    By cody | In Today's Workout | on August 16, 2014
  • Clean Eatz Social Thursday

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

    We will be cancelling Thursday’s 6 and 7pm classes due to the Clean Eatz social. Please join us from 6:30-8:00pm at Clean Eatz at 203 Racine Drive for an open house / social. Please bring friends and family! We look forward to seeing you all there.       Bodyweight Class 6:30am Ab Thrash 7:15am […]

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  • Endurance Seminar Tonight

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

    Please join us this evening, August 12th, at 7pm for a no cost clinic on balancing your CrossFit and/or strength work with your endurance work. Tony will explain the basic physiology at play in the different energy systems and how to train them concurrently to achieve your best performance while avoiding overtraining and injury. If […]

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  • Join us this Tuesday evening, August 12th, at 7pm for a no cost clinic on balancing your CrossFit and/or strength work with your endurance work.  Tony will explain the basic physiology at play in the different energy systems and how to train them concurrently to achieve your best performance while avoiding overtraining and injury. If […]

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  • 8/10/2014

    By cody | In Today's Workout | on August 9, 2014
  • Integrating Endurance Training with CFW’s Programming Tuesday, August 12th at 7pm – Upstairs Classroom We have quite a few athletes who have upcoming endurance events and have asked about how to do both CFW’s program and train for their event. So… Join CFW owner, Tony Cowden, this Tuesday evening for a quick, no cost talk […]

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  • Back To School Special

    By cody | In Uncategorized | on August 8, 2014

          Sign-Up before August 31st and receive half off of our foundations classes as well as your 2nd month of classes for FREE! Contact us now to take advantage of the great offer. You do not have to be a student. This offer is available to everyone.

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  • Clean Eatz Social

    By cody | In Events | on August 7, 2014

          On Thursday, August 14th, Clean Eatz will be holding an open house / social for CrossFit Wilmington from 6:30-8:00pm.  Everyone is welcome to join!

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  • 7/29/2014

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

        CrossFit 5 rds of: 6-8 Push Press 3-5 Weighted Ring Pull-ups rest 2min b/w rds then: 3 rds of: 1min Shuttle Run 20m 1min Rope Climbs 15′ 1min Push-ups 1min rest Wilmington Weightlifting Club 3 position clean (Power, below knee, Floor): 70% x 5 Snatch Balance: work up to a heavy triple Snatch Pulls: […]

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  • 7/27/2014

    By cody | In Today's Workout | on July 26, 2014
  •     Crossfit Bench Press – 1RM then: AMRAP 10min: 5 Pull-ups 10 Push-ups 15 Sit-ups Wilmington Weightlifting Club Snatch: Heavy triple Clean and Jerk: Heavy Triple Run 1 mile

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  • Olympic Weightlifting Course July 26th

    By cody | In Events | on July 20, 2014

    CrossFit Wilmington and the Wilmington Weightlifting Club will start their next Olympic Weightlifting Course on Saturday, July 26th. Classes will meet Tuesday evenings at 5:30pm and Saturday mornings at 9:30am. This course is for individuals who want to drastically improve their lifting technique, add weight to their lifts, and make their CrossFit workouts more efficient. The […]

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  • DL Test Day

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

        CrossFit Deadlift Test Day Deadlift – 1RM   Wilmington Weightlifting Club OHS: Max Cuban Press: 6-8 x 4 Romanian Deadlifts: 6-8 x 4 Shoulder Press: 6-8 x 4

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  • 7/20/2014

    By cody | In Today's Workout | on July 19, 2014
  • Kid’s Camp Starts Monday

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

    CFW’s Kids Camp starts this Monday, July 21st! Ages 4-7 are from 8am-12pm Ages 8-12 are from 1pm-5pm     CrossFit In teams of 3, with 1 person working at a time, complete the following for time: 2 rounds of: Run 300m to cul-de-sac 100 Air Squats 70 Push-ups Run 300m Backwards back to CFW […]

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  • 7/18/2014

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

        CrossFit Push Press – 3r x 5s then: For time: 10 Burpees 20 CTB 30 Hand Release Push-ups 60 Wallballs 20/14 30 Hand Release Push-ups 20 CTB 10 Burpees Wilmington Weightlifting Club Clean from blocks: work up to a heavy double Snatch from blocks: work up to a heavy double For completion: 100 GHD Sit ups 100 GHD […]

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  • Nutrition Class Tonight

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

    There will be a NO COST Nutrition Class tonight at 6pm in the upstairs conference room. This class is for anyone interested in learning about healthy food choices and improving your overall health and well-being. Exercise is just one piece of the puzzle. Nutrition plays a vital role in the results you see at the gym. All […]

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  • Beach Fit Tonight

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

          Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • NO COST Nutrition Class Thursday 6pm

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

    There will be a NO COST Nutrition Class Thursday at 6pm in the upstairs conference room. This class is for anyone interested in learning about healthy food choices and improving your overall health and well-being. Exercise is just one piece of the puzzle. Nutrition plays a vital role in the results you see at the […]

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  • 7/13/2014

    By cody | In Today's Workout | on July 12, 2014
  • CrossFit Wilmington and the Wilmington Weightlifting Club will start their next Olympic Weightlifting Course on Saturday, July 26th. Classes will meet Tuesday evenings at 5:30pm and Saturday mornings at 9:30am. This course is for individuals who want to drastically improve their lifting technique, add weight to their lifts, and make their CrossFit workouts more efficient. The […]

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  • Paddleboarding/CrossFit WOD July 13th

    By cody | In Events | on July 7, 2014

      We will be having a paddle board workout on Sunday July 13th with our friends at Wrightsville SUP starting at 9am. This will be a crossfit style workout with paddle boards. Signup sheet will be on the front desk at CFW. Hope to see you there!   96 W Salisbury St, Wrightsville Beach, NC […]

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  • Cristina’s Story

    By cody | In Articles, Successes | on July 7, 2014

    The first rule of Crossfit is never shut up about Crossfit, right?  Well, it is hard to not give credit where credit is due.  Since joining Crossfit in the fall of 2013, I have made a significant transformation, not only on the outside, but the inside as well. My entire life I have been a […]

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  • 7/7/2014

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

        CrossFit Back Squat – 3r x 6s RDL – 6r x 4s then: For time: 25 Toes To Bar Run 400m 25 Toes To Bar

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  • 7/6/2014

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

    There will be open gym today from 1:30-3:30pm.

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  • 7/5/2014

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

    There will be open gym from 10:30am until noon today. Great job to everyone who came out for Painstorm on the 4th! There will be open gym on Sunday from 1:30-3:30pm.      

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  • Happy July 4th

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

    There will be two classes on Friday. The first at 9:00am and second at 10:30am. There will be no early morning or afternoon classes. Open gym will be available from 9am-12pm.     CrossFit PainStorm III “Independence Day” 76 Clean and Jerk 45lbs 76 Wallballs 20/14 76 Box Jumps 20″ 76 Pull-ups 76 KB Swings 16kg […]

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  • Afternoon Classes Cancelled

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

    All afternoon classes have been cancelled today due to Hurricane Arthur. Please travel safely.    We will be running the Painstorm 76 workout Friday morning at 9:00am and 10:30am. There will be no early morning or afternoon classes. Open gym will be from 9-12pm. The gym will be closed on Saturday, July 5th.     […]

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  • Summer Sign-up Special!

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

          Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open gym 7-10am 5-8pm

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  • July 4 Schedule

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

    We will be running the Painstorm 76 workout Friday morning at 9:00am and 10:30am. There will be no early morning or afternoon classes. Open gym will be from 9-12pm. The gym will be closed on Saturday, July 5th.         CrossFit Bench Press 5r x 5s @75% rest 2min Bent Over Row 6-8r x […]

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