cody'S ARCHIVE

  • 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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  • With Spring finally on its way, we are launching shirts, tanks, and v-necks with our new logos. The shirts and tanks are top of the line, fitted garments you will want to wear in and out of the gym! Tshirts $25 / Tanks $20 / V-necks $25 – Color choice: Sapphire (bold turquoise blue) or […]

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  • New Instructors

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

        CrossFit Back Squat 4r x 5s then: “Diane” 21-15-9 Deadlift 225/155 HSPU CFW Supplemental Run 400m x 6 rest 90sec b/w Wilmington Weightlifting Club If you were not able to max out this weekend due to the Level I certification, do that today. Otherwise: Snatch – [65%x1, 75%x1, 85%x1, 90%x1, 80%x1] x 2 […]

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  • Gym Closed Sunday

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

    The gym will be closed Sunday due to the Level 1 Seminar.  

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  • The gym is closed on Saturday and Sunday due to the Level 1 Seminar. Please join us at CrossFit Carolina Beach at 9am for a fun community workout.      

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  • Gym Closed Saturday & Sunday

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

    The gym will be closed Saturday and Sunday due to the Level 1 Seminar. Please join us at CrossFit Carolina Beach at 9am for a fun community event. They will be serving food at noon.   CrossFit Open WOD 14.5 For Time: 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Burpees Wilmington Weightlifting Club Power […]

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  • Ladies Night Thursday 6:30pm

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

    On Thursday, CFW Instructor Melissa Hoff will host a night of food, fitness, and fun lady specific topics health topics. It is free to all women… you do not need to be a CFW member to attend. Guys will meet at the Fox N Hound in Mayfaire at 7:30pm.       CrossFit The gym […]

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  • 3/26/2014

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

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

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  • Ladies Night This Thursday

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

     There will be no kids care Tuesday morning.   Ladies, please join CFW Instructor Melissa Hoff Thursday evening March 27th from 630-830pm for a talk on women specific training, dieting, and health. She’ll cover topics ranging from hormones, weight loss, training, and healthy cosmetics. Her knowledge in sport, training, and success comes from her own […]

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  • Supplement Bar Hours Change

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

    The supplement bar will be open only in the evenings from now on. The schedule is as follows: Monday 4:30-7:15pm Tuesday 4:30-7:15pm Thursday 4:30-7:15pm Friday 4:30-7:15pm Saturday 9am-12pm     CrossFit CrossFit Wilmington will be closed this Saturday and Sunday due to the CrossFit Level 1 Cert. Please join us at CrossFit Carolina Beach on Saturday at 9am […]

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  • 3/23/2014

    By cody | In Today's Workout | on March 22, 2014
  • 3/22/2014

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

        CrossFit In teams of 4, complete the following: 3 rounds for time: 150 Goblet Squats 24/16 – 2 people working at a time 600m Run to cul-de-sac  w/ KBs 150 KB Swings 24/16 – 2 people working at a time 600m Run back to CFW w/ KBs

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  • Open WOD 14.4

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

        CrossFit Open WOD 14.4 AMRAP 14min 60 Calories Row 50 Toes To Bar 40 Wallball 20/14 30 Clean 135/95 20 MUs Wilmington Weightlifting Club Snatch65% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 95% x 1 Clean & Jerk –65% x 2 + 1, […]

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  • Community Workout March 29th at CFCB

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

    Please join us on Saturday, March 29th, at CrossFit Carolina Beach. They will be hosting a community event for the final workout of the 2014 CrossFit Games Open. They will host any and all athletes performing the WOD and will verify your score if you like. CrossFitter’s not registered for the Open are also welcome to […]

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  • 3/19/2014

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

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

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  • Ladies Night at CFW

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

    Ladies Night at CFW Ladies, please join CFW Instructor Melissa Hoff Thursday evening March 27th from 630-830pm for a talk on women specific training, dieting, and health. She’ll cover topics ranging from hormones, weight loss, training, and healthy cosmetics. Her knowledge in sport, training, and success comes from her own experience. There will be food […]

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  • 3/17/2014

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

    Will L. – 205lbs Snatch   CrossFit Front Squat – Work up to a heavy single, then 5rx5s @75% of HS then: For Time: 150 Wallballs 20/14 CFW Supplemental Run 100m x 10 rest 75sec b/w Wilmington Weightlifting Club Snatch – heavy single Then… [90% x 1, 95% x 1, 100% x 1] x 3 […]

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  • 3/16/2014

    By cody | In Today's Workout | on March 15, 2014
  • 3/15/2014

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

          CrossFit For Time: “Murph” Run 1 mile 100 pull-ups 200 push-ups 300 air squats Run 1mile Break Up as needed  

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  • 3/14/2014

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

          CrossFit Open WOD 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 […]

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  • 3/13/2014

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

    Body Transformation Challenge Participants – There will be body fat testing Thursday morning from 6:30-7:30am and in the evening from 6-7pm.       CrossFit AMRAP 4min: Clean To Thruster (155/105) rest 4min AMRAP 5min: Clean To Thruster (135/95) rest 5min AMRAP 6min: Clean To Thruster (95/65) *Record reps for each weight CFW Supplemental Run […]

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  • Body Transformation Challenge Participants – We will be offering body fat testing on this week during the following times: Wednesday,12th 5-7pm Thursday, 13th 6:30-7:30am 6-7pm       Mobility Class 9am 6pm Open Gym 7-10am 5-7pm

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