Josh


Saturday Strongman (Woman) 4

Crossfit 20 Tire Flips for Time Seated Sled Pull For Time (200/100) Fat Bar Deadlift for Max Reps (155/105) Yoke Carry for Max Distance (300/220) DB Farmers Walk for Max Distance (100+/60+) *Each event is separate 


Myofascial Release and Core Work 3

  Crossfit Myofascial Release 3 x 25 Ab Mat Sit-Ups 3 x 10 (each side) Alternating Knees to Elbows 3 x 1 min Front Plank Hold in Push-Up Position


Congrats Fletcher! 10

Congratulations to WSC Instructor Fletcher Robert’s in his MMA debut win this past Saturday night!           Check out the new Wilmington Strength and Conditioning website.   Crossfit EMOM for 15 minutes 1 Snatch Grip High Pull + 1 Power Snatch * Male 90% Body Weight/ Female […]


Saturday EMOM 3

EMOM Crossfit Perform the following sequence every minute on the minute (EMOM), adding a sequence every minute until you cannot complete the next sequence Power Snatch (115/85) Burpee over the Bar *1st minute 1 Power Snatch+ 1 Burpee, 2nd minute 2 Power Snatch + 2 Burpees and so on… 


1/2 Murph 7

Crossfit “1/2 Murph” for time… 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run


Nutrition Class Tonight at 6:30 14

We are hosting a Nutrition Class tonight at 6:30. The last class of the day will be at 5pm. If you have yet to attend a CFW Nutrition Class, come tonight, it will be worth your while. Crossfit 5 Rounds for Max Reps of… Body Weight Bench Press Pull-Ups * […]


Deadlift, Push Press and Rope Climb 7

If you are interested in refining your Olympic Lifting technique our next 4-week course starts Monday, September 10th. The Course will be at 6am and the lead instructor will be Dawn. Sign-up is in the lobby. Cost: $150.00 __________________________________________________________________________________  Crossfit 4 Rounds for time… 3 Deadlift (335/225) 3 Push Press […]


Saturday Team Fun 1

There will not be Kids Classes or Yoga this weekend Crossfit In Teams of 2-3 complete the following for time…. 400m Run 20 Jump In/Out Tire Flips 75 Sumo Deadlift High Pull (95/65) 75 Burpee Over Abmat 75 Slamballs 75 Hand Release Push-ups 400m Farmers Walk * partners alternate carry […]


Filthy 50 6

                              In addition to Crossfit, Strength and Conditioning and Olympic Weightlifting classes Crossfit Wilmington provides top quality 1-on-1 programming for those who prefer more personal instruction. Personal Training provides a ‘shake up’ to your fitness regime […]