Josh'S ARCHIVE

  • 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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  • Saturday

    By Josh | In Today's Workout | on November 30, 2012

        CrossFit For time… 25 Jump In/Jump Out Tire Flips (320) Rest 5 Minutes For time… 10-9-8-7-6-5-4-3-2-1 Burpee over Ab Mat 10 m Sprint Slam Balls

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  • Team Competition WOD #9

    By Josh | In Today's Workout | on November 28, 2012

        CrossFit For time… 21-15-9 reps of…. Thruster (95/65) Pull-ups 1 Mile Run

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  • Adopt An Angel and Ladies Christmas Party

    By Josh | In Today's Workout | on November 27, 2012

      [box] [box_header] Adopt An Angel… Help Us Bring Holiday Cheer [/box_header] [box_content] Christmas is about giving… CrossFit Wilmington has teamed up with The Adopt An Angel Program and sponsored four children in need this holiday season. At the front desk there is a list of Christmas wishes (toys, clothes sizes, and etc.) from each […]

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  • Saturday Tabata

    By Josh | In Today's Workout | on November 23, 2012

     We will not have Kids Class today CrossFit 8rounds: 20 seconds of sledgehammer swings (10/8) 10 seconds of rest rest 1 min 8rounds: 20 seconds of burpees 10 seconds of rest rest 1min 8 rounds: 20 seconds of thrusters (65/45) 10 seconds of rest

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  • Turkey Loop Run Today!

    By Josh | In Today's Workout | on November 22, 2012

    [box_content] Turkey Loop Run We are holding our 4th Annual Turkey Loop Run (TLR) this morning at The Loop on Wrightsville Beach at 9:30.  The TLR will count as team workout #7 for our CFW Team Competition but is open to everyone to attend and compete. The TLR is a run around the loop with […]

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  • Happy Thanksgiving

    By Josh | In Today's Workout | on November 21, 2012

    Happy Thanksgiving As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. – John F. Kennedy ———————————————————————————————————————————————– See you tomorrow at 9:30 am for the Turkey Loop Run! Meet up in the parking lot beside the Softball Fields    

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  • Thanksgiving Holiday Hours

    By Josh | In Today's Workout | on November 17, 2012

    [box_content] Will will be closed this Thursday and Friday for  the Thanksgiving Holiday. We will hold our 4th Annual Turkey Loop Run (TLR) on Friday morning at The Loop on Wrightsville Beach at 9:30.  The TLR will count as team workout #7 for our CFW Team Competition but is open to everyone to attend and […]

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  • Saturday

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

    [box_content] Hoodies and T-shirts We are now taking orders for hoodie’s and t-shirts. Hoodies -$35. T’s -$30 (nice wicking synthetic – NOT COTTON) To order pay the instructor on duty and write your name and size on the order sheets located on the retail counter. [/box_content]   CrossFit Carry these things to the fence and […]

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  • CFW at the Tough Mudder

    By Josh | In Today's Workout | on October 31, 2012

    Get outside your comfort zone… CFW and friends at this past Saturday’s Tough Mudder.       CrossFit Back Squat  4-6r x 4 (-,0,X,0) Partial Back Squat  4-6 x 4 (120-150% of BS Max) *Utilize the Power Racks for Partials! For time… 4 Rounds For Time… 10 Deadlift (225, 155) 10 Slam Ball

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  • Friday

    By Josh | In Today's Workout | on October 25, 2012

    A big thanks to Caitlin and Christy of Lululemon for presenting their apparel at our facility.  We hope you all found something you liked! [divider] Doing things well…      CrossFit Sprint to Fence and Back 2 Min Max Rep Deadlift (225/155) Sprint to Fence and Back 2 Min Max Rep Push Press (135/ 95) Sprint […]

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  • Active Rest and Yoga

    By Josh | In Today's Workout | on October 23, 2012

    Today’s Joro Yoga class schedule: 9:00 am 10:15 am 12:15 pm 6:30 pm Class members…  You are welcome to come in during the open gym hours on Wednesday and work on technique.  Grab an instructor for tips and assistance on your trouble movements.

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  • Saying goodbye to The Skull

    By Josh | In Today's Workout | on October 20, 2012
    http://www.youtube.com/watch?v=uxtNrVVVWVo&playnext=1&list=PLAD1C0FA87CECAA50&feature=results_video”>K-Swiss

    For the last three years our Crossfit Wilmington Skull Mural has served as the visual center piece to our facility. The Skull painting was inspired and painted initially by CFW Instructor Taylor Ross. During the summer of 2010 the Skull was turned into a massive work of art by Taylor and local tattoo artist Josh […]

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