Josh'S ARCHIVE

  • Saturday Strongman (Woman)

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

    Crossfit 20 Tire Flips for Time Seated Sled Pull For Time (200/100) Fat Bar Deadlift for Max Reps (155/105) Yoke Carry for Max Distance (300/220) DB Farmers Walk for Max Distance (100+/60+) *Each event is separate 

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  • Myofascial Release and Core Work

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

      Crossfit Myofascial Release 3 x 25 Ab Mat Sit-Ups 3 x 10 (each side) Alternating Knees to Elbows 3 x 1 min Front Plank Hold in Push-Up Position

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  • Congrats Fletcher!

    By Josh | In Today's Workout | on August 26, 2012

    Congratulations to WSC Instructor Fletcher Robert’s in his MMA debut win this past Saturday night!           Check out the new Wilmington Strength and Conditioning website.   Crossfit EMOM for 15 minutes 1 Snatch Grip High Pull + 1 Power Snatch * Male 90% Body Weight/ Female 80% Body Weight) * Make […]

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  • Saturday EMOM

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

    EMOM Crossfit Perform the following sequence every minute on the minute (EMOM), adding a sequence every minute until you cannot complete the next sequence Power Snatch (115/85) Burpee over the Bar *1st minute 1 Power Snatch+ 1 Burpee, 2nd minute 2 Power Snatch + 2 Burpees and so on… 

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  • 1/2 Murph

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

    Crossfit “1/2 Murph” for time… 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run

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  • Nutrition Class Tonight at 6:30

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

    We are hosting a Nutrition Class tonight at 6:30. The last class of the day will be at 5pm. If you have yet to attend a CFW Nutrition Class, come tonight, it will be worth your while. Crossfit 5 Rounds for Max Reps of… Body Weight Bench Press Pull-Ups * Rest no more than 4 […]

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  • Deadlift, Push Press and Rope Climb

    By Josh | In Today's Workout | on August 19, 2012

    If you are interested in refining your Olympic Lifting technique our next 4-week course starts Monday, September 10th. The Course will be at 6am and the lead instructor will be Dawn. Sign-up is in the lobby. Cost: $150.00 __________________________________________________________________________________  Crossfit 4 Rounds for time… 3 Deadlift (335/225) 3 Push Press (185/115) 2 Rope Climb (18/15)

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  • Saturday Team Fun

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

    There will not be Kids Classes or Yoga this weekend Crossfit In Teams of 2-3 complete the following for time…. 400m Run 20 Jump In/Out Tire Flips 75 Sumo Deadlift High Pull (95/65) 75 Burpee Over Abmat 75 Slamballs 75 Hand Release Push-ups 400m Farmers Walk * partners alternate carry every 30 steps

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  • Filthy 50

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

                                  In addition to Crossfit, Strength and Conditioning and Olympic Weightlifting classes Crossfit Wilmington provides top quality 1-on-1 programming for those who prefer more personal instruction. Personal Training provides a ‘shake up’ to your fitness regime by adding accountability, re-focusing your […]

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  • Running and Core Work

    By Josh | In Today's Workout | on August 15, 2012

    Yesterday’s Tabata was a smoker! There were a lot of big numbers on the board. Great job to everyone who came in and crushed it.  Crossfit 3 Rds for completion… 400m Run 25 Ab Mat Sit-ups 25 Back Extensions 50 4-Count Flutter Kicks Olympic Weightlifting Rest Day

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  • Plenty of New Faces

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

      Take a look around Crossfit Wilmington and Wilmington Strength and Conditioning and you will see a lot of new faces. We have experienced substantial growth over the summer -60 new members to be exact.  Jordan (left photo) and Philip (right photo) represent a few of our summer additions.  Welcome to all of our new […]

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  • Congrats to Scott Smith!

    By Josh | In Today's Workout | on August 13, 2012

    Scott Smith set a new NC Powerlifting state record with a 297lb Back Squat, 193lb Bench Press and a 364lb Deadlift for a Total of 854lbs. Along with the setting the state record for the total weight lifted, Scott also set state records in the Back Squat (+62lbs) and Deadlift (+14lbs). Great job Scott! Crossfit […]

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  • Weightlifting Max Day

    By Josh | In Today's Workout | on August 12, 2012

    Today’s max attempts mark the end of our power and Olympic Weightlifting technique development training period.  In the coming weeks your newly gained technical proficiency will be proofed in CrossFit style metcons.  Not only will you record new PRs on the Snatch and Clean & Jerk today, you will be able to see how your increased […]

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  • Eye Candy

    By Josh | In Today's Workout | on August 11, 2012

                           

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  • Saturday Strongman (Woman)

    By Josh | In Today's Workout | on August 10, 2012

    Wilmington S&C Powerlifting Team Wilmington Strength and Conditioning offers programming for nearly all strength and conditioning specialties. WSC and CFW members continue to utilize specific training in order to excel in the Olympic Lifts, Games Preparation, as well as other facets of the S&C community. We now offer specific training for those interested in competing […]

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  • Wilmington S&C Powerlifting Team

    By Josh | In Today's Workout | on August 9, 2012

    Wilmington S&C Powerlifting Team Wilmington Strength and Conditioning offers programming for nearly all strength and conditioning specialties. WSC and CFW members continue to utilize specific training in order to excel in the Olympic Lifts, Games Preparation, as well as other facets of the S&C community. We now offer specific training for those interested in competing […]

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  • Core and Myofascial Work

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

    Nutrition Class – Thursday August 23rd at 6:30 pm Come find out how the food pyramid is completely upside down.  Join us and learn about the healthiest way to eat, how to use it to fuel your workouts and to lose that fat for good.  CFW’s model for nutrition will get you healthier and more fit […]

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  • High Pulls and Sprints

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

    Nutrition Class – Thursday August 23rd at 6:30 pm Come find out how the food pyramid is completely upside down.  Join us and learn about the healthiest way to eat, how to use it to fuel your workouts and to lose that fat for good.  CFW’s model for nutrition will get you healthier and more fit […]

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  • Nutrition Class – Thursday August 23rd at 6:30 pm Come find out how the food pyramid is completely upside down.  Join us and learn about the healthiest way to eat, how to use it to fuel your workouts and to lose that fat for good.  CFW’s model for nutrition will get you healthier and more fit […]

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  • The Coastal Clash in Review

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

    Saturday’s Coastal Clash was great. We had a full turn out with CrossFitters and strength athletes in attendance from gyms all over NC, SC, and VA. I want to thank everyone who came. Whether you participated in one, two, or all the events, judged, changed plates, or just spectated you made the event fun and […]

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  • Coastal Clash is Tomorrow

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

    Tomorrow we are hosting the Coastal Clash here at Crossfit Wilmington. There will be a meeting for all Coastal Clash volunteers this Saturday morning at 8am. We are still in need of a few more volunteers/ judges for Saturday, please see Josh or Tanner if you are interested in volunteering/ judging. ____________________________________________________________________________________________ Crossfit [8 Overhead […]

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  • Core Work/ Myofascial Release

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

    There will be a meeting for all Coastal Clash volunteers this Saturday morning at 8am. We are still in need of a few more volunteers/ judges for Saturday, please see Josh or Tanner if you are interested in volunteering/ judging. _____________________________________________________________________  The Coastal Carolina Clash Saturday August 4th CrossFit Wilmington and Wilmington Strength and Conditioning […]

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  • Coastal Clash This Saturday!

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

    There will be a meeting for all Coastal Clash volunteers this Saturday morning at 8am. We are still in need of a few more volunteers/ judges for Saturday, please see Josh or Tanner if you are interested in volunteering/ judging. _____________________________________________________________________  The Coastal Carolina Clash Saturday August 4th CrossFit Wilmington and Wilmington Strength and Conditioning […]

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  • Thank God It’s Deload Week

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

    Thank God It’s Deload Week George Mahoney Elite FTS  Even though I got a full eight hours of sleep, I felt exhausted as I walked into the gym. As I descended into the lower level of our training facility, every step felt like a nightmare. My muscles ache, my joints hurt, and I’m starting to […]

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  • CUSTOM FIT MEALS

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

    Nutrition Class – Thursday August 23rd at 6:30 pm Come find out how the food pyramid is completely upside down.  Join us and learn about the healthiest way to eat, how to use it to fuel your workouts and to lose that fat for good.  CFW’s model for nutrition will get you healthier and more fit […]

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  • Strongman (and Woman) Saturday

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

    Nutrition Class – Thursday August 23rd at 6:30 pm Come find out how the food pyramid is completely upside down.  Join us and learn about the healthiest way to eat, how to use it to fuel your workouts and to lose that fat for good.  CFW’s model for nutrition will get you healthier and more fit […]

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  • Kipping Pull Ups

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

    On Thursday, August 23 at 6:30pm, find out how the food pyramid is completely upside down.  Join us and learn about the healthiest way to eat, how to use it to fuel your workouts and to lose that fat for good.  CFW’s model for nutrition will get you healthier and more fit than you have ever been, […]

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  • Andrew G. Success Story

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

    Andrew G’s Crossfit Experience For the majority of my life I have been part of or a member of a team.  I have played and competed in almost every mainstream sport, except football.  In high school swimming became my main focus.  After graduating high school I went to University of Pittsburgh and was a member […]

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  • Tall Cleans and Front Squats

    By Josh | In Today's Workout | on July 23, 2012
    http://www.youtube.com/watch?v=9BCc-k0Rvy8&list=UU9ZYYupzT7Tu0BmqQOwDc6g&index=4&feature=plcp”>

    The Coastal Carolina Clash Saturday August 4th CrossFit Wilmington and Wilmington Strength and Conditioning will host the Coastal Carolina Clash.  This event will be the first ever strength triathlon in the Wilmington area. It will consist of three events, an “Old School” Olympic meet with maxes in the snatch, clean & jerk and clean & […]

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  • The Coastal Carolina Clash Saturday August 4th CrossFit Wilmington and Wilmington Strength and Conditioning will host the Coastal Carolina Clash.  This event will be the first ever strength triathlon in the Wilmington area. It will consist of three events, an “Old School” Olympic meet with maxes in the snatch, clean & jerk and clean & […]

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