Josh'S ARCHIVE

  • Thursday 11 July

    By Josh | In Today's Workout | on July 10, 2013

      CrossFit 6 x 100m Sprints rest 90 seconds between each Then: AMRAP 10min 9 KB Swing (24/16) 12 Hand Release Push-ups 15 Box Jump (24/20) Wilmington Weightlifting Club Clean from blocks just below knee: 70% x 2 x 6 Clean pull – 90% (of clean) x 4 x 2; 100% x 4 x 2; […]

    CONTINUE READING
  • Pics from the Week…

    By Josh | In Today's Workout | on June 22, 2013
  • Team Workout

    By Josh | In Today's Workout | on June 21, 2013

    [box_content] 2013 Kids Kamp ages 4 to 7 years old starts Monday! We still have a few spots open for our 4th Annual CFW Summer Kid’s Kamp for ages 4-7 years old . The camp will run 9am to 12:30pm next week, June 24th- 28th. Your child will enjoy a week filled with Crossfit movements, […]

    CONTINUE READING
  • [box_content] A slip on the playground. A fall from a bicycle. A car accident. Any of these common activities can lead to broken bone and a severed artery. It takes only seconds to bleed out from a divided artery. You call 911. But then what? In the time it takes emergency services to arrive you […]

    CONTINUE READING
  • Wilmington Weightlifting Meet Recap

    By Josh | In Today's Workout | on June 15, 2013

    Thank you to all who participated in and came to watch the Olympic Weightlifting Meet yesterday. Congrats to Kayla Sutton and Will Hall for taking 1st place overall in the men’s and women’s divisions.  

    CONTINUE READING
  • Olympic Weightlifting Meet Today

    By Josh | In Today's Workout | on June 14, 2013

    [box_content] CrossFit Wilmington has 8 athletes going the the World CrossFit Games… 2 individual masters and 6 team members. There’s nothing cheap about 8 people spending a week in Los Angeles! So we’re kicking off our fundraising efforts with a bad*ss start! How about a raffle for a chance to win a Smith and Wesson M&P […]

    CONTINUE READING
  • Olympic Weightlifting Meet Saturday

    By Josh | In Today's Workout | on June 12, 2013

    [box_content] Unsanctioned Olympic Weightlifting Meet Crossfit Wilmington and the Wilmington Weightlifting Club are pleased to announce that we will be holding an unsanctioned weightlifting meet at CFW this Saturday, June 15th as a fund raiser for the Wilmington Weightlifting Club. The meet will be run just like a USAW event and follow USAW rules but you […]

    CONTINUE READING
  • Celebrating in Mid Atlantic

    By Josh | In Today's Workout | on June 10, 2013

    [box_content] Here is a great clip (:30) of Marcie sealing the deal for the CFW Team on the last workout. Our team was by far the fastest and most efficient on rope climbs than the competition, placing 1st in the workout at our regional and 2nd in the world. [/box_content]   CrossFit 5 Rounds of… […]

    CONTINUE READING
  • Mid Atlantic Recap

    By Josh | In Today's Workout | on June 9, 2013

    [box_content] This CrossFit Wilmington 2013 Team is brand new and just passed its first real test.  This team, with only Amanda Welliver and Cody Lambert with previous years’ experience,  just finished showing the Mid-Atlantic Region that CFW can build a brand new, untested team and walk them right up on the podium next to teams […]

    CONTINUE READING
  • Mid Atlantic Regional- Day 1

    By Josh | In Today's Workout | on June 7, 2013

    [box_content] Team Crossfit Wilmington had a strong showing during the opening day of the Mid Atlantic Regional’s and sits in 5th place heading into tomorrows competition.  Click here to check the standings. DIVISION: Team – REGION: Mid-Atlantic [/box_content] CrossFit Tabata these… 8 Rounds of 20 seconds work/ 10 seconds rest of each Thrusters (45 all) Slam Balls […]

    CONTINUE READING
  • Farewell Gregg & Heidi!

    By Josh | In Today's Workout | on June 3, 2013

    Many of you know that the Hoss’ are moving back to California in June, and though my family is in California, this move will be very bittersweet for us.  Four years ago, we transferred from San Jose to Wilmington for Gregg’s job in the Coast Guard. We had no idea what Wilmington would be like, […]

    CONTINUE READING
  • Clean Eatz Recap

    By Josh | In Today's Workout | on June 2, 2013

    Thank you to all who came to Clean Eatz on Saturday to support a local business at their grand opening. Here are a few pics from the prowler workout….   CrossFit Deadlift 5s x 3r Then… 5 Rounds for time of… 5 Thrusters (185/135) 25 Double Unders Wilmington Weightlifting Club Snatch – heavy single Then… […]

    CONTINUE READING
  • Clean Eatz Grand Opening

    By Josh | In Today's Workout | on May 31, 2013

    CrossFit Wilmington is closed today. The Oly Course will still meet at 9:30am. [box_content] Join us today at Clean Eatz from 10am til noon for their Grand Opening celebration and an Expo of Health and Fitness in Wilmington. They are located at 203 Racine Drive across from SECU Bank. CFW will be there running a […]

    CONTINUE READING
  • Operator Ugly Test: Part 2

    By Josh | In Today's Workout | on May 30, 2013

    [box_content] There will be no kids class on Saturday morning. [divider] There will be one CrossFit Class held tomorrow at 10am at Clean Eatz. There will be no classes held at CFW. Join us tomorrow at Clean Eatz for their grand opening celebration and an expo of health and fitness in Wilmington.  CFW will be […]

    CONTINUE READING
  • Operator Ugly Test: Part 1

    By Josh | In Today's Workout | on May 29, 2013

    [box_content] Next Oly Class Saturday, June 1st It is not too late to sign up for the current Oly Course. The next training session is this Saturday at 9:30am. If you want to drastically improve your lifting technique, add weight to your lifts, and make your CrossFit workouts more efficient come to the course on Saturday. […]

    CONTINUE READING
  • Oly Course Starts Tomorrow

    By Josh | In Today's Workout | on May 27, 2013

    [box_content] There will be one CrossFit Class this Saturday held at 10am at Clean Eatz. There will be no classes held at CFW. Join us this Saturday at Clean Eatz for their grand opening celebration and an expo of health and fitness in Wilmington.  CFW will be there running a workout for attendees.  There’s a […]

    CONTINUE READING
  • Memorial Day

    By Josh | In Today's Workout | on May 26, 2013
    http://youtu.be/KDF5m-vZ0_8

    [box_content] Happy Memorial Day Memorial Day is not about going to the beach, cookouts or a day off from work. It is about remembering the men and women who have given the ultimate service to this country. Whatever your plans today, take a second to thank a veteran or an active member of our Armed […]

    CONTINUE READING
  • Saturday 25 May

    By Josh | In Today's Workout | on May 24, 2013

    [box_content] Memorial Day Hours: CrossFit: 9am-1pm and 3:30-6pm, please plan your workout accordingly. Regular class times for Wilmington Strength and Conditioning and Olympic Weightlifting [/box_content]     CrossFit In Teams of 2 Complete the following for time. . . Prowler Push (+90/+50) to end of Cul de sac Farmer Walk w/ KB (24/16) 50 KB […]

    CONTINUE READING
  • Memorial Day Hours

    By Josh | In Today's Workout | on May 22, 2013

    [box_content] Memorial Day Hours: CrossFit: 9am-1pm and 3:30-6pm, please plan your workout accordingly. Regular class times for Wilmington Strength and Conditioning and Olympic Weightlifting [/box_content]     CrossFit 5 Rounds for time of… 15 Overhead Squats (95/65) 400 m Run then… For completion… 75 Hollow Rocks Wilmington Weightlifting Club Power Jerk – 65%  x 3, 70% […]

    CONTINUE READING
  • http://www.youtube.com/watch?v=OHFDI6u6gsY”>Click

    [box_content] Our next Weightlifting course begins Wednesday, May 29th and completes on Wednesday, July 3rd.  The next Olympic Weightlifting course will be convenient for both morning and evening members.  Class times will be at 5:30am and 5:30pm on Wednesdays, and 9:30am on Saturdays.  If you want to drastically improve your lifting technique, add weight to […]

    CONTINUE READING
  • Beach Body Contest Winners

    By Josh | In Today's Workout | on May 12, 2013

     The top 3 winners of the beach body/fat loss competition are:        #1 Sean E. dropped from 212lbs and 15.6% body fat to 196lbs and 11% body fat.         #2 Leilani B. dropped from 18.1% to 14.4% body fat and gained over 5lbs of lean muscle.        #3 A Ashleigh […]

    CONTINUE READING
  • Fight Gone Bad

    By Josh | In Today's Workout | on May 8, 2013

      CrossFit “Fight Gone Bad” Three rounds of… Wallball (20/14) SDLHP (75/55) Box Jump (20″) Push Press (75/55) Row for calories In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before […]

    CONTINUE READING
  • Introducing Wellness Greens

    By Josh | In Today's Workout | on May 6, 2013

    [box_content] Don’t think you are eating enough veggies? Try supplementing Wellness Greens. Now available at CFW! Wellness Greens are an easy-to-mix, great tasting, nutrient-rich superfood formula with whole food concentrates designed to provide synergistic phytonutrient nutrition. It provides a “super blend” of 100% natural fruit and vegetable extracts, vitamins, flax lignans, ionic trace minerals, enzymes, […]

    CONTINUE READING
  • 2013 Summer Kids Kamp

    By Josh | In Today's Workout | on May 5, 2013

    [box_content] 2013 Kids Kamp ages 4 to 7 years old June 24th-28th We are now taking registration for our 4th Annual CFW Summer Kid’s Kamp for ages 4-7 years old . The camp will run 9am to 12:30pm from June 24th- 28th. Your child will enjoy a week filled with Crossfit movements, Gymnastics, Yoga, Martial […]

    CONTINUE READING
  • Saturday Tabata

    By Josh | In Today's Workout | on May 3, 2013

          Crossfit 4 min Tabata: Sledgehammer Swings Rest 1 min 4 min Tabata: Burpee Broad Jumps Rest 1 min 4 min Tabata: Sit-ups Rest 1 minute 4 min Tabata: Wallballs    

    CONTINUE READING
  • [box_content] Last Day To Sign-Up For Fat Loss Contest Weigh-In Starting Monday, May 6th, we will begin to take final body composition measurements for the fat loss competition participants. The last day to receive measurements and take an “after” pic will be Friday, May 10th. The winner will be announced on the website on Monday, […]

    CONTINUE READING
  • Mobility Work

    By Josh | In Today's Workout | on April 23, 2013

        Crossfit Mobility Class 9am 5pm Open Gym 7-10am 5-7pm

    CONTINUE READING
  • Bill’s Journey

    By Josh | In Articles, Successes | on April 23, 2013

      It’s important that you know of the good you’ve done for me. Some members are aware of the issues I’ve had with my arm. It’s been a long bumpy road that I have been on for years. The pain, meds, and disappointment had me pretty banged up. A new-to-me doctor assured me that he […]

    CONTINUE READING
  • Cookout and Raffle

    By Josh | In Events | on April 23, 2013

    Join us Saturday May 18th for a CFW Cookout and Raffle. Proceeds will support the CFW team competing at Mid-Atlantic Regionals June 7-9th in Landover, Maryland. The team finished 4th in the Region in the Worldwide Open.

    CONTINUE READING
  • [box_content] CrossFit Wilmington is happy to announce and sponsor Step Up’s third mud run on April 27th.  Last year was a great success, this year will no doubt be a blast.  Step up for Soldiers is a non profit organization that supports returning military with loss of limb and mobility issues as well as assisting […]

    CONTINUE READING
COPYRIGHT ©CROSSFIT WILMINGTON. ALL RIGHTS RESERVED.
FIRST IN WILMINGTON - FIRST IN RESULTS