Josh'S ARCHIVE

  • 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    

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  • [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, […]

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  • Mobility Work

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

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

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  • 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 […]

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  • 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.

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  • [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 […]

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  • 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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