Josh'S ARCHIVE

  • Open WOD 13.5 and POSE Running Clinic

    By Josh | In Today's Workout | on April 4, 2013

    [box_content] This Sunday, April 7th, Ed Bugarin will be at CrossFit Wilmington to put on another POSE running clinic. The clinic will run from 11am-4pm. Ed is a Level III POSE Running coach and the first Level II POSE Triathlon coach. He received his POSE technique coaching training directly from Dr. Romanov, the founder and […]

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  • Modified Meat and Nut Breakfast

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

    [box_content] Leaning Out Tip: Eat Meat and Nuts (or Avocado) For Breakfast and… If you eat protein and healthy fats for breakfast, you’ll lean out faster and be more alert all day.  Additionally, you will also have more drive in the gym and that means more intense/effective workouts.  Eliminating carbs in your first hours of […]

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  • Q&A Session Tonight

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

    Join us tonight  at 6 pm for a no cost, Q&A session with Crossfit Wilmington instructors Cody, Melissa, Amanda W., and t. This is a great opportunity to ask the CFW staff any question you would like…  nutrition, training, goal setting, or whatever your interest, we will be here to provide any insight we may […]

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  • Leaning Out

    By Josh | In Today's Workout | on April 1, 2013

    [box_content] The amino acid L-Carnitine has been shown to improve fat metabolism.  Couple it with a Paleo diet with only low glycemic carbs and your fat loss will be accelerated.  Read the article below to learn more about Carnitine. Top 12 Reasons to Use Carnitine By Poliquin™ Editorial Staff Taking carnitine with omega-3 fish oil is […]

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  • Happy Easter Holiday

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

    We wish you a Happy Easter Holiday! [divider] [box_content] Q & A Session This Wednesday evening at 6pm – no cost, open forum question and answer session. Ask the CFW staff any question you would like…  nutrition, training, goal setting, or whatever your interest, we will be here to provide any insight we may have […]

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  • Olympic Weightlifting Course April 10th

    By Josh | In Today's Workout | on March 28, 2013

    [box_content] Olympic Weightlifting Course Wednesday, April 10th thru Saturday, May 5th. Wednesday classes will be at 6:00pm and Saturday classes at 9:00am. CrossFit Wilmington is known for it’s Olympic Lifting and application of the lifts in CrossFit. We recognize the importance of technique and efficiency versus the application of sheer effort. The Olympic Lifts are […]

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  • Pics from the Week

    By Josh | In Today's Workout | on March 23, 2013
  • ROCKTAPE Clinic April 13th

    By Josh | In Today's Workout | on March 19, 2013

    [box_content] Fascial Movement Taping Clinic Fascial Movement Taping Certification is a 2-part certification process led by industry leading experts in functional movement assessment and treatment. Fascial Movement Taping (FMT) is based on the obvious yet largely overlooked concept of muscles acting as a chain. FMT’s revolutionary technique utilizes “longitudinal anatomy”, or “movement patterns” concept, the […]

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  • Active Care Chiropractic Open Tomorrow

    By Josh | In Today's Workout | on March 18, 2013

    [box_content] Active Care Chiropractic Opens Tomorrow  Active Care Chiropractic’s grand opening is scheduled for tomorrow!  Active Care Chiropractic’s second location is located right here in the same building as Crossfit Wilmington.  Come and see the brand new office, schedule an appointment, or just stop in to say hello. Active Care has worked with the Crossfit […]

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  • Madness

    By Josh | In Today's Workout | on March 17, 2013

      [box_content] CrossFit Clean & Jerk x 8 AMRAP in 8 minutes of… 5 Snatch High Pull (135/85 – barbell to chest) 8 OHS (135/95) 5 T2B Wilimington Weigthtlifting Clean & Jerk – 80% x 8 Back Squat – Work to a heavy single [Ham Curls x 6) + (Seated Good Mornings x 6)] x […]

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  • March Madness

    By Josh | In Today's Workout | on March 16, 2013

    Thank you all who came out to compete and support our 2013 March Madness Competition. We had over 66 athletes from more than 10 Crossfit Gym’s in Eastern North Carolina.

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  • Mobility Classes Starting Wednesday

    By Josh | In Today's Workout | on March 11, 2013

    [box_content] Join us  this Saturday, March 16th, for our 3rd Annual March Madness Competition. This will be a fun and friendly “Last Man/ Woman Standing” style competition. All competitors will receive a t-shirt and a catered, paleo friendly lunch from Custom Fit Meals. There are few spots left so sign-up today. Cost is $35. To Register, […]

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  • Saturday

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

      CrossFit Complete the following for time… 400 m Run 50 Jumping Air Squats 50 Push-ups 50 Pull-ups 50 AbMat Sit-ups 400 m Run OR We will run Open WOD 13.1 for those of you that didn’t do it yesterday from 11 am-1 pm

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  • Maximum Warrior Event 6

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

    [box_content] Watch Tony compete in Maxim Magazine’s Maximum Warrior 3 – Event 6 www.MaximumWarrior.com [/box_content]         CrossFit Deadlift – 1 RM (work up to a 5 RM  if training at CFW 5 weeks or less)

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  • Valentines Couples Challenge

    By Josh | In Today's Workout | on February 13, 2013

    [box_content] To celebrate Valentine’s Day, we have put together two special Valentine’s Couple’s WOD’s. We will be giving away gift Certificates to the top scoring Couple’s for each WOD. Couple’s can be married, dating or just someone you want to workout with. [box_content/]     CrossFit Couple’s Event #1 With a continuously running clock, complete the […]

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  • Tuesday

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

    [box_content] CrossFit Wilmington and Joro Yoga will both be closed next Saturday, January 26th and Sunday, January 27th for our hosting of the Crossfit Level 1 Course. [/box_content]   Custom Fit Meals Spotlight Custom Fit Meals is a locally owned and operated company that prepares and delivers fresh meals each week.  They take the guess […]

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  • Pics from the week

    By Josh | In Today's Workout | on January 19, 2013

    [box_content] Upcoming Events at Crossfit Wilmington Januray 26th- We will be closed next Saturday for the Crossfit Level 1 Course January 30th- Sign-ups for the 2013 Crossfit Open begin. Stay tuned for more details February 3rd- POSE running Clinic with Ed Burgarin 11am-4pm [/box_content]    

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  • Pics from the week

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

    Great week of training here at CFW, here are a few pics from this week….

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  • 2012 Pics

    By Josh | In Today's Workout | on December 29, 2012

    There will be no 9:00 am Yoga class today. [divider] As we look forward to what 2013 will bring us, lets take a look back at 2012…  

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  • Merry Christmas

    By Josh | In Today's Workout | on December 24, 2012

    Merry Christmas and Happy Holiday’s from Crossfit Wilmington!!

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  • Holiday Hours

    By Josh | In Today's Workout | on December 16, 2012

     Aut Viam Inveniam Aut Faciam – Either I will find a way, or make one. Holiday Hours Christmas Eve: 8 am-Noon Christmas Day: Closed New Years Eve: 8am-Noon New Years Day: Closed CrossFit AMRAP in 20 minutes of… 5 Deadlift (275, 155) 7 Burpee over the bar 9 Pull-ups

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  • Grand Opening 3.0

    By Josh | In Today's Workout | on December 14, 2012

      CrossFit Join us today from 10am until 2pm to celebrate the grand opening of CrossFit Wilmington’s new facility (3.0), the holidays, and the gym’s 5 year Anniversary. The tight race for the team competition winner will come to an end with a final workout. Following the WOD will be a cookout. Please bring family […]

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  • Heads Up on Thursday’s Team WOD…

    By Josh | In Today's Workout | on December 8, 2012

    This Thursday’s team wod will be “Captain’s Choice”.  I.e., the team Captain will choose a team member to complete one of the below events for score.  Plan ahead. Team Competition WOD #13: Captain’s Choice (For Thursday, December 13th) Team Captains choose who can best represent their Team for each component.  A team member can only […]

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  • Ladies Christmas Party Today

    By Josh | In Today's Workout | on December 7, 2012

    [box_content] Ladies of CrossFit Wilmington / WSC and your friends are invited to a Healthy Holiday Gathering this afternoon at the gym. There will be a gift exchange, healthy snacks potluck and the opportunity to sponsor a child from the Adopt-an-Angel program.  Festivities will start at 4:30pm. Wrap your favorite all natural product(pthlatate, paraben free) […]

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  • Friday Complex

    By Josh | In Today's Workout | on December 6, 2012

    [box_content] NUTRITION CLASS  There will be a nutrition class Wednesday, December 12th at 6:00pm.  This class is for anyone interested in learning about healthy food choices and improving your overall health, recovery, and performance. Class will be held on the second floor of our facility, next to Joro Yoga. Cost is $40. [/box_content]   CrossFit […]

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  • Becky’s Story

    By Josh | In Today's Workout | on December 5, 2012

      Evolution or Epidemic by Brady Cooper on EliteFTS.com At times, some of the simplest things in life can be the most amazing. Take a young child for instance. As we grow, we learn through trial and error. As a baby learns to crawl, stand, and eventually walk, he fails many times. However, he doesn’t […]

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  • [box] [box_header] The CFW Ladies’ Holiday Party and Gift Exchange – Saturday December 8th [/box_header] [box_content] Ladies of CrossFit Wilmington / WSC and your friends are invited to a Healthy Holiday Gathering the afternoon of December 8th at the gym. There will be a gift exchange, healthy snacks potluck and the opportunity to sponsor a child from the […]

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  • Congrats Scott S. and James T.

    By Josh | In Today's Workout | on December 3, 2012

    [box_content] Congratulations to Scott Smith and James Tatum who each placed 1st in their respective competitions this past weekend. Scott won the Master’s Division at The USA Powerlifting American Open Championships held in Atlanta. Scott recorded a Back Squat of 314 lbs, Bench Press of 204 lbs and a Deadlift of 380 lbs for a […]

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  • Team Competition #10

    By Josh | In Today's Workout | on December 2, 2012

    Ten Benefits of Coffee for Health, Performance & Body Composition By Poliquin™ Editorial Staff Get numerous benefits from coffee! Research shows that in many cases, more is better when it comes to coffee improving health. The evidence is so robust that the medical community is even changing its tune from “coffee is more trouble than it […]

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  • Pics from Saturday

    By Josh | In Today's Workout | on December 1, 2012

    [box_content] Location 3.0 Grand Opening / CFW 5 Years / Team Challenge Finale’ Workout and Cookout Come join us Saturday December 15th  from 10am until 2pm to celebrate the grand opening of CrossFit Wilmington’s new facility (3.0), the holidays, and the gym’s 5 year Anniversary. The tight race for the team competition winner will come […]

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