• Monday

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

    Tomorrow night 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 […]

  • Saturday Partner WOD

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

    Crossfit With a partner complete the following: 3 rds for time… 20 Alternating crawl under Burpee’s 20 Alternating half moon’s (20/14) 400 m Sandbag run 25 m Spiderman Crawl (each person)

  • Up-Coming Events and Heavy Singles

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

      Up-Coming Events at CFW Self Defense Class tonight 7-8:30: (Cost $40)- there is one open spot left Mobility Seminar with Dr. Eric McGraw: Tuesday 7/12 at 7pm Olympic Lifting Course starts next Tuesday 7/12. Classes will meet Tuesday’s at 8am/6pm and Saturday’s at 9am: (Cost $150) Crossfit Affiliate workout Saturday 7/23 at Crossfit Carolina Beach […]

  • Yes…  Crossfit Wilmington has gained 100 new members this year!  At only a few shy of 400 total members, CrossFit Wilmington is one of the largest and most successful CrossFit Affiliates in the world.  Thank you Wilmington and South Eastern / Coastal North Carolina for making CFW your choice for fitness and a healthy lifestyle. […]

  •     Today’s Hours 6:15am Beach WOD 8am Gym open 5:30pm Gym Closes 6:15pm Beach WOD Crossfit Today we will open the classes to all members today for Yoga, Crossfit style. Our own Megan will run the classes at 9am, 11am and 4pm.

  • Olympic Lifting Course Sign-ups

    By Josh | In Today's Workout | on July 4, 2011

    Next Tuesday, July 12th, we will begin our next Olympic Lifting Course. Classes will be held on Tuesdays at 8am, 6pm and on Saturdays at 9am. Our Olympic Lifting Course is typically 4 weeks long with two classes per week. The course is designed to refine your technique on the Olympic Lifts, the Snatch and […]

  • Happy July 4th and Painstorm III

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

    We wish you all a Safe and Happy July 4th. We will be open today from 4pm to 7pm for the Painstorm Independence Day WOD. Will will fire up the grill at 6:30, so bring whatever you want to grill. Drinks and beer will be provided. On July 4 1776 The United States of America’s […]

  • Have a Safe and Happy Fourth of July!

    By Josh | In Today's Workout | on June 30, 2011

    PainStorm Independence Day WOD and Cookout – July 4th  4-7 pm – Grill a blaze at 6:30pm.  Bring your own meat.  Drinks and beer provided. ____________________________________________________________________ POSE / Fore foot Running The popularity of the Vibram Five Finger has brought much light and much debate over running technique and injuries both heel strike/long stride and […]

  • Monday 20 Jun 2011

    By Josh | In Today's Workout | on June 19, 2011

    CrossFit Front Squat  5 – 5 – 5 – 5 – 5  (2/1/-/0) Weighted Goodmornings  10-10-10-10 (3/0/1/1)  *these do not require much weight. Weighted Chin Ups  4-4-4-4-4  (2/0/1/1) No more than 1 minute of rest between any/all of these sets.

  • Crossfit Team ” Viking” for time… 2000m row 1 mile run w/ sledge hammer (16/10) 200 sledge hammer swings 1 mile run w/ sledge hammer 2000m row * Work in teams of 2 -3 * One rower and sledge hammer per team

  • Thursday 9 Jun 2011

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

    Crossfit 2 rounds for time… 1000m Row 100 Double Unders (or 302 singles) rest 2 min

  • Karen

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

    Check out Team CFW on the CrossFit Games site here. Crossfit “Karen” for time… 150 Wall Ball (20/14)

  • Midline Stability Work

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

    Crossfit 2 min Handstand Hold 2 min Squat Hold (below parallel) 2 min Front Plank 2 min Reverse Hyper Hold 2 min Side Plank (alternate between right and left as needed)

  • Monday 16 May 2011

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

    Crossfit Upright Row w/ Fat Gripz 5-5-5-5 * use the tempo 0f 4/0/1/0 For time… 200m Over Head Lunge (45/25) *Run 200m every time the weight drops below your head

  • Partner WOD

    By Josh | In Today's Workout | on May 13, 2011

    Crossfit Partner WOD In teams of two complete the following for time… 2000m row (partner rotation every 500m) 200 kb swings (16/12)* 50m Broad jump Burpee (partner’s alternate each BJB) 100 pull-ups* 800m backwards run (for safety, start run on other side of bridge) * break up as needed between partner’s, one person working at a […]


    It seems there is now a full on media battle between Keith and Tracey, the owners and staff of Port City CrossFit,  and the staff of CrossFit Wilmington. In 2008, before CF Port City was conceived and there was only one reputable CrossFit in Wilmington, CFW was featured in a video on the Star News […]

  • Tues 26 Apr 2011

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

    Ladies?  Need a lame excuse for why you can’t lose weight?  This post has three!  Read this very uninformative, vague, and misleading attempt at explaining the differences in men’s and women’s fat storage and loss. But ladies, do look around the site…  they have other good posts.  See the their post on Sage Burgener and […]

  • Monday 25 April 2011

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

    Crossfit Thruster 5 – 5 – 5 – 5 – 5 21 – 15 – 9 Sumo Deadlift High Pull (95/65) Push ups

  • What’s with the deal with cooler? Check out This is the most convenient, affordable way to eat healthy available in Wilmington.  The food is prepared inaHealth Department inspected kitchen by a staff of 6 chefs.  The meals are delivered to CrossFit Wilmington for pick up on Mondays and Wednesdays. Custom Fit Meals offers numerous […]

  • Rosie’s Story (and Mobility)

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

    Rosemary Guendner CFW is a community of tough minded, kind hearted, Oly lifting, rope climbing athletes that I am proud to be a part of.  It is for these reasons I would like to share my story to help spread the word about The American Cancer Association’s Relay For Life 2011 on April 15 and […]

  • Obstacle Course Fun

    By Josh | In Today's Workout | on April 9, 2011

    If you would like to get in a few runs on a legitimate O-Course then meet us at  CFW at 8:45am this morning. We are headed to an undisclosed O-Course at an undisclosed location only 15 minutes from CFW. We leave CFW at 9am SHARP!

  • Get Involved!

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

     Hey team! Relay for life is only two weeks away, on April 15th and 16th.  We still don’t have near as many members as we would like on our team, nor have we raised enough money.  With over 300 members in the gym, it would be great to see at least a 100 of […]

  • Endurance Training Seminar Tuesday, March 29th from 6:30p-8:30p at CFW – No cost!  Free to CFW members and the public. Click here for more info. Nutrition Class Thursday, April 7th from 6:30p-9:30 at The Reserve at Mayfaire Theater. This one is going to be fun.  It’ll be catered and contain new info about restoring deficiencies and […]

  • Saturday 26 Mar 2011

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

    Crossfit 5 Rounds for time… 10 m Waiter’s Walk Lunge- rt arm (45/25) 30 m Sprint 10 m Waiters walk Lunge- left arm (45/25) 10 Burpee’s

  • We had a great turnout for March Madness on Saturday.  Wilmington’s CrossFit Affiliates’ members, trainers, and owners got together at CrossFit Wilmington for a morning of fun and friendly, “last man stading” style competition. At the last round there were three…  Brock Wilson, owner of CrossFit Carolina Beach, Caleb Martin, Lead Intructor at CrossFit Wilmington, […]

  • CrossFit Combine

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

    Just a reminder the gym will be closed Saturday so there will be no CrossFit classes and no Youth Fitness Class Saturday March 12th CFW “March Madness” One Day Event 1 on 1 Competition Winner moves on each round until there is only 1 competitor left Blind draw for seeding starts at 9 am First […]

  • This past weekend, CrossFit Winston Downtown hosted the Triad Barbell Open. With 5 of 5 women on the podium (Yes! All our ladies took home medals), CFW and Wilmington Weightlifting dominated the ladies events.  Congratulations ladies.  Your hard work and attention to the details of technique paid off… Our ladies put on a clinic folks!! […]

  • Hope you enjoyed your weekend

    By Josh | In Today's Workout | on November 7, 2010

    Nutrition Class tomorrow night at 6:30 Tomorrow night’s class is geared towards losing fat in a healthy manner but still includes all the info on the Paleo Diet.  We all need to drop a few lbs and if you’re enrolled in the “Not Normal” contest, we’ll get on track to get you’re best results. Cost […]

  • Tuesday 12 Oct 2010

    By Josh | In Today's Workout | on October 11, 2010”>httpv://

      Crossfit Push Press  10-5-20-10-5-20 3 Rounds for time… 10 Box Jumps (28″/ 24″) 20 Pull ups 30 Kb Swings (24/16) The Push Press: “Dip – Drive – Press!!”  With the barbell the resting in front rack position, dip slightly (the knees shouldn’t advance much over the toes) keeping the spine perpendicular to the ground and drive the […]

  • Team Competition WOD #4

    By Josh | In Today's Workout | on September 19, 2010

    Take a closer look at your Carbohydrate intake and requirements and you’ll get on track to achieving your health and fitness goals. Read “Dial in Your Carb Intake” by Mark Sisson of Carb Curve Chart courtesy of Marks Daily Apple / The Primal BluePrint Oly Total – In 25 minutes or less, find your […]