• Congrats Ben and Nick

    By Josh | In Today's Workout | on August 29, 2011

    Congrats to Ben Sturgill and Nick Mazejka who finished 1st and 5th repectively at the Tri City Fitness Challenge in Cary this past Saturday! CFW athletes continue to represent with class and integrity at all varieties of events, from triathalons to mud runs to CrossFit competitions. Keep up the good work! Crossfit Front Squat 5-5-5-5-5 […]

  • Dining Out Paleo Are you eating paleo and finding it difficult to go out to eat without being bombarded by bread, pasta or potatoes in nearly every dish?  Well look no further than Cameo 1900 in Lumina Station, right off of Eastwood rd.  Their menu offers a variety of paleo and gluten free items, sure […]

  • September Calender and Events

    By Josh | In Today's Workout | on August 27, 2011

    September Calender and Events The month of September is going to be busy here at Crosffit Wilmington. Saturday Sept. 3rd– “31 Heroes” Workout. This will be a team WOD to Honor the fallen Navy Seals who died on August 6, 2011. Monday, Sept. 5th– LABOR DAY hours will be 9am to Noon; 4pm to 7pm […]

  • Sorry, We are Closed Today

    By Josh | In Today's Workout | on August 26, 2011

      SORRY, WE ARE CLOSED TODAY Do to Hurricane Irene we will be closed today.  We will reschedule the Gymnastic Seminar in the near future. Please stay safe, we will see you guys on Monday!

  • Power Work and Sprints

    By Josh | In Today's Workout | on August 25, 2011

      Due to Hurricane Irene we will be closed tomorrow. Everyone please stay safe. See you on Monday. Crossfit 1 Hang Power Clean +1 Split Jerk + 1 Power Clean + 1 Split Jerk x 5 * Work up to no more than 135/95 then… 1 min AMRAP of 10m sprint + 1 HSPU ( […]

  •   Extend Your Unlimited Classes! Our Goal here at Crossfit Wilmington is offer you, our client, the best fundamental training available not only in Wilmington, but anywhere! We start all new members off with 6 months of Unlimited Classes teaching you fundamentals, setting you up for Open Gym Membership. Open Gym is what sets us […]

  • Nicole

    By Josh | In Today's Workout | on August 23, 2011

    Pre-WOD Mobility Do you use the foam rollers, bands or lacrosse balls prior to the WOD? Hint: The answer should be “Yes”! Pre-WOD mobility is very effective before workouts as part of your warm-up and movement preparation strategies, as well as targeting areas that tend to get really tight, beat up and develop adhesions, knots […]

  • Incentive Complex

    By Josh | In Today's Workout | on August 22, 2011

    Beach WODs are ON for tomorrow! Crossfit Choose and complete one of the following complex for time… 4 reps x 3 sets at 135/95 Deadlift Power Clean Front Squat Thruster (rest 1 minute) 6 reps x 3 sets at 95/65  Deadlift Power Clean Front Squat Thruster (rest 1 minute) 8 reps x 3 sets at […]

  • Split Jerk/ FGB Tabata

    By Josh | In Today's Workout | on August 18, 2011

      Crossfit Split Jerk 3-3-3-3 “Fight Gone Bad” Tabata Style Wallball (20/14) SDLHP (75/55) Box Jump (20″ all) Push Press (75/55) Row * 3 Rounds: 1 Minute each exercise: 20 seconds work/ 10 seconds rest ** There will not be a 1 minute rest period

  • Core Work

    By Josh | In Today's Workout | on August 17, 2011

      Crossfit 20 Wall Walks 50 Ab Roll-outs 50 Weighted Back Extensions No time component Break up as needed

  • Cindy

    By Josh | In Today's Workout | on August 16, 2011

    No Beach WODs today Crossfit “Cindy” AMRAP in 20 minutes of… 5 Pull-ups 10 Push-ups 15 Air Squats

  • Power Snatch/ Team WOD

    By Josh | In Today's Workout | on August 15, 2011

    Today from 5pm-6pm, Dr. Rhett King DC will conduct an ART/ Soft Tissue Mobility Workshop. Spin City Celebrates its 1 Year Anniversary!! This Weekend Spin City will celebrate one year with a Spin-a-Thon on Friday 6am-7pm and Saturday fron 6am-2pm. There will also be an open house 10am-2pm on Saturday with demo rides, refreshments and prizes. Go to for more […]

  • Snatch Grip High Pull

    By Josh | In Today's Workout | on August 14, 2011

    Tomorrow from 5pm-6pm Dr. Rhett King DC will hold an ART/  Soft Tissue Modality Workshop here at CFW. Dr. King will be available for 1-0n-1 consultations. You can read more about Dr. King and his practice here and his meetup group Wilmington Health Nuts here Crossfit Snatch Grip High Pull 3-3-3-3 EMOM– Add 1 rep […]

  • Kipping Pull-up/ Myofascial Work

    By Josh | In Today's Workout | on August 10, 2011

    Crossfit Skill Work: Kipping Pull-up progressions Myofascial Release

  • Foz vs Jocelyn

    By Josh | In Today's Workout | on August 8, 2011

    BEACH WOD’S ARE CANCELLED FOR TOMORROW!! Crossfit Hang Muscle Clean Hang Power Clean * PVC, work up to 65/95 5 rds for time… 10 Deadlift (135/95) 10 Front Squat (135/95) 10 Push Press (135/95)

  • Clean Shrug and High Pull

    By Josh | In Today's Workout | on August 7, 2011

    Crossfit Hang Clean Shrug Pull Hang Clean High Pull * Start w/ PVC, work up to 95/65 for time… 30 Hang Power Snatch (135/95) Clean Shrug Demo Clean High Pull Demo

  • Team WOD

    By Josh | In Today's Workout | on August 5, 2011

    Tune into 107.5 on Monday morning at 8:50am as Foz and Jocelyn go head to head in a Crossfit WOD live on the radio. Jocelyn has been training with us here at CFW for the last 7 months and killing it in our classes. Foz has been training with Tracy and Keith at Port City […]

  • Thursday

    By Josh | In Today's Workout | on August 3, 2011

    Crossfit 1 Hang Shrug Pull + 1 Hang High Pull + 1 Hang Muscle Snatch x 5 * Use only up to a weight that allows you to maintain excellent form… it will be less than you think! 21-15-9 Box Jumps (24/20) Clapping Push-ups Olympic Weightlifting Rest day

  • Beach WODs and YOGA

    By Josh | In Today's Workout | on August 2, 2011

    FRIDAY HOURS 6am-5pm We will be shutting down early this Friday for Caleb’s going away party.  Join us at Dockside (5pm-until) as we say “Until next time” to our friend and instructor Caleb Martin. Caleb will be leaving Wilmington and beginning his career in the Army. As an athlete and instructor, Caleb has been an […]

  • Muscle Snatch and Snatch Land

    By Josh | In Today's Workout | on August 1, 2011

    Crossfit Hang Muscle Snatch (high, mid thigh, knee) Snatch Land * Start with PVC, work up to no more than 95/65 4 rounds for time… 400m run 30 Wallball (20/14) 15 Burpee rest 1 min Olympic Weightlifting Class at 8am and 6pm

  • Power Development 101

    By Josh | In Today's Workout | on July 31, 2011

    Last Week’s Beach WODs _________________________________________________________________________________________ This week we will start a Power Development phase. The benefits that power provides to Crossfit cannot be measured. Our focus will be on the instruction of the variations of the Snatch and the Clean & Jerk, but we will break them down over the next couple of weeks into […]

  • Shoulder Press

    By Josh | In Today's Workout | on July 28, 2011

    Hot water heater is back online! Sorry for any inconvenience this may have caused, thank you for your patience. Crossfit Shoulder Press 1 rep max AMRAP in 7 minutes of… 7 DB Thrusters (15/25) 25m Sprint 20 Sledge Hammer swings (16/10) *10 right/10 left 25m Sprint Olympic Weightlifting 1 Snatch Shrug Pull +1 Snatch High Pull […]

  • Back Squat

    By Josh | In Today's Workout | on July 27, 2011

    Crossfit Back Squat 1 rep max For time… 50 Double Unders 10 Sit ups 40 Double Unders 20 Sit ups 30 Double Unders 30 Sit ups 20 Double Unders 40 Sit ups 10 Double Unders 50 Sit ups Olympic Weightlifting Rest Day

  • Bench Press Max and Tabata

    By Josh | In Today's Workout | on July 25, 2011

    Hey guys..sorry for any inconvenience, but the hot water heater will be down for a couple of days.  We hope to have it up and running ASAP.  Thank you for your understanding. Crossfit Bench Press 1 rep max Tabata this… 20 seconds work/ 10 second rest x 8 rds Sumo DL High Pull (75/55) Burpee/ […]

  • Max Week

    By Josh | In Today's Workout | on July 24, 2011

    This week we will focus on maxing the Deadlift, Bench Press, Back Squat and Shoulder Press. You guys have made great gains over the past 8 weeks of our strength period. We concentrated on squating, pulling and pressing movements using full ROM and strict technique. We introduced the use of supportive exercises (remember bicep curl friday!) and tempo training to work on […]

  • CFCB Affiliate WOD Tomorrow

    By Josh | In Today's Workout | on July 21, 2011

    Join us at CF Carolina Beach tomorrow at 8am for an Affiliate WOD Olympic Weightlifting Class 9am Tomorrow No Yoga this Sunday (7/24) Crossfit Back Squat 1-1-1-1-1-1 * Use 90-95% of your heavy single from July 8th EMOM- Every Minute on the Minute KB Snatch (24/16) -alternate hands each rep Burpee *1st min 1 snatch + […]

  • Putting your Heavy Singles to use

    By Josh | In Today's Workout | on July 17, 2011”>httpv://

    Motivation for Oly Course… httpv:// Crossfit At 90 – 95% of your heavy single from 8 July Deadlift 1-1-1-1-1-1 1 minute 30 seconds recovery b/tw sets Tabata these… Box jumps Pullups Olympic Weightlifting 1 Snatch Shrug Pull + 1 Snatch High Pull + 1 Snatch x 5 Snatch Grip Deadlift 3 reps x 5 sets […]

  • Team WOD Saturday

    By Josh | In Today's Workout | on July 15, 2011

    Crossfit In teams of 3-4 complete the following for time… 100 Slamballs (20) 400m run 100 Double push-up Burpees 400m run 100 Wallballs (20) 400m Run 25 Jump in/out Tire flips (350) Olympic Weightlifting Class at 9am

  • Heck yeah… the CFW beach workouts are serious workouts that leave the most fit of us run into the ground.  They typically take the fastest participants over 30 minutes.  They are not a quick little workout we throw together just to get a little sun rays.  They are sand in your crack, salt water in […]

  • Mobility Seminar 7pm Tonight

    By Josh | In Today's Workout | on July 11, 2011

    Tonight at 7pm Dr. Eric McGraw will hold a Mobility Seminar here at CFW.  Dr. McGraw recently attended the Crossfit Mobility Certification with Kelly Starrett, DPT;  author of the Mobility WOD.  Many CFW members and athletes worldwide have incorporated Kelly’s mobility work into their daily routines and experienced the benefits.  Learning and developing full ROM through […]