Memorial Day Hours 4

[box_content] Memorial Day Hours: CrossFit: 9am-1pm and 3:30-6pm, please plan your workout accordingly. Regular class times for Wilmington Strength and Conditioning and Olympic Weightlifting [/box_content]     CrossFit 5 Rounds for time of… 15 Overhead Squats (95/65) 400 m Run then… For completion… 75 Hollow Rocks Wilmington Weightlifting Club Power […]

Next Oly Course Begins next Wednesday! 8”>Click

[box_content] Our next Weightlifting course begins Wednesday, May 29th and completes on Wednesday, July 3rd.  The next Olympic Weightlifting course will be convenient for both morning and evening members.  Class times will be at 5:30am and 5:30pm on Wednesdays, and 9:30am on Saturdays.  If you want to drastically improve your […]

Beach Body Contest Winners 9

 The top 3 winners of the beach body/fat loss competition are:        #1 Sean E. dropped from 212lbs and 15.6% body fat to 196lbs and 11% body fat.         #2 Leilani B. dropped from 18.1% to 14.4% body fat and gained over 5lbs of lean muscle.   […]

Fight Gone Bad 7

  CrossFit “Fight Gone Bad” Three rounds of… Wallball (20/14) SDLHP (75/55) Box Jump (20″) Push Press (75/55) Row for calories In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a […]

Introducing Wellness Greens 4

[box_content] Don’t think you are eating enough veggies? Try supplementing Wellness Greens. Now available at CFW! Wellness Greens are an easy-to-mix, great tasting, nutrient-rich superfood formula with whole food concentrates designed to provide synergistic phytonutrient nutrition. It provides a “super blend” of 100% natural fruit and vegetable extracts, vitamins, flax […]

2013 Summer Kids Kamp 2

[box_content] 2013 Kids Kamp ages 4 to 7 years old June 24th-28th We are now taking registration for our 4th Annual CFW Summer Kid’s Kamp for ages 4-7 years old . The camp will run 9am to 12:30pm from June 24th- 28th. Your child will enjoy a week filled with […]

Saturday Tabata 1

      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    

Olympic Weightlifting Pays Off Big! 6

[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 […]

Mobility Work 3

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