Josh


Oly Class

Team WOD Saturday

Crossfit In teams of 3-4 complete the following for time… 100 Slamballs (20) 400m run 100 Double push-up Burpees 400m run 100 Wallballs (20) 400m Run 25 Jump in/out Tire flips (350) Olympic Weightlifting Class at 9am


Chuck performing a box step in yesterday's workout.  The box steps develop balance, a skill often overlooked in CrossFit programming.

The CrossFit Wilmington Beach Workouts are tough! 5

Heck yeah… the CFW beach workouts are serious workouts that leave the most fit of us run into the ground.  They typically take the fastest participants over 30 minutes.  They are not a quick little workout we throw together just to get a little sun rays.  They are sand in […]


Chris T knocking out weighted pull ups in yesterday's WOD.

Mobility Seminar 7pm Tonight 8

Tonight 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 […]


Heavy single number's from last Friday's WOD.

Monday 4

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. […]


Eric getting a 355 lb bench press for a "heavy single"

Saturday Partner WOD 5

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)


Tanner and t briefing everyone at Wednesday's Beach WOD

Up-Coming Events and Heavy Singles 4

  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 […]


morn bch

CFW hit’s 100 New Members for 2011! 13

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 […]


Tom giving instruction  of GHD Sit-ups during Intro #1. Welcome to CFW Jose and Jessica

Beach WOD’s and Yoga: Crossfit Style 5

    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.


PainStorm III - Independence Day 2011

Olympic Lifting Course Sign-ups 7

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 […]