cody


Saturday 10 August

CrossFit Team WOD – In teams of 3-5,complete the following: 2000m Row 100 Burpees 200m Prowler Push to Flagpole and back (+140) 100 Burpee Box Jumps (24,20) 2000m Row *There will be 1 rower per team. The prowler push, burpees, and burpee box jumps may be performed by 2 people […]


Friday 9 August 4

  CrossFit  Partner WOD – In teams of 2, complete the following with only one person working at a time: 100 Double under Buy-In 5 Rounds of: 30 KB Swing (24,16) 30 Wallballs (20,14) 30 Push Press (95, 65) 100 Double under Cash-out Wilmington Weightlifting Club Power Snatch – 70% […]


Thursday 8 August 1

  CrossFit Hang Clean – Work up to a heavy single AMRAP 13min: 5 HSPU 7 Deadlift (275,185) 9 Burpees For Completion: 40 Weighted GHD Sit-ups – Break up as needed Wilmington Weightlifting Club 3-Position Clean (floor, below knee, power) + Jerk – 60% x 1 x 4, 65% x 1 […]


BeachFit Tonight 2

Join our friends at BeachFit tonight at 6:15pm at the Oceanic Pier on Wrightsville Beach for a fun event!       Mobility Class 9am 5pm Open Gym 7-10am 5-7pm


Active Release Techniques (ART) 2

[box_content] A Closer Look At Active Release Techniques (ART) by Charles Poliquin There are many promising soft-tissue treatment methods that are helping to relieve chronic pain and improve athletic performance. I’ve sponsored many of these at the Poliquin Strength Institute, such as frequency specific microcurrent, fascial stretching and the FAT-tool […]


Clint H. 6

It’s hard to believe that I am writing this post. I want to start by giving some history of my life so to understand why this is so exciting to me.  In High School I was quite athletic.  I was recruited in football by most every major college on the […]


Monday 5 August 3

  CrossFit Hang Snatch – 10s x 1r – Focus is on technique w/ medium weight Then: For Time: 10-9-8-7-6-5-4-3-2-1 Front Squats (185,115) Toes To Bar Wilmington Weightlifting Club 3-Position Snatch (floor, below knee, power) – 60% x 1 x 4, 65% x 1 x 4, 70% x 1 x […]


Upcoming Events & Pics From The Week

[box_content] Back To School August Sign-Up Special Sign-up now through August 31st and receive your first month half off! Current members who refer a friend will receive $50 OFF their next month’s membership. [divider] Q&A Session with CFW Games Athletes Tuesday – August 6th at CrossFit Wilmington – 6pm The […]


Saturday Sandbag Team WOD

There will be NO KIDS CLASS today.   CrossFit In teams of 3-4, with only 2 people working at a time, complete the following: *2 sandbags must be held at all times by each team. There is a 5 burpee penalty for everyone on the team each time a sandbag […]