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Josh'S ARCHIVE

  • 2012 CFW Team Challenge

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

    4th Annual CFW Team Challenge  It’s time for another running of our badass Team Challenge! Sign-ups will start today and run through this Friday. We will divide the gym into teams of 8-10 consisting of CFW Instructors and Members. Each week you will compete in 2-3 workouts and be scored / ranked by your team’s […]

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  • UNCW Midnight Madness 5K Tonight

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

    CrossFit Wilmington is proud to be a sponsor of the UNCW Midnite Madness 5K run tonight at 7:00pm. The event will feature a 5K race beginning at Greene Track and continue throughout the UNCW campus.  Following the race there will be an awards ceremony with a post race raffle. Please come out and support the UNCW […]

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  • Thursday Smoker

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

    [box_content] Ladies… Tonight, from 5:45 until 8pm, the Women of CFW will host an impromptu book exchange in the Joro Yoga classroom.  If you have a book you believe another lady will benefit from reading, bring it in and trade it for one another lady benefitted from.  No book?  No problem.  Find one at the […]

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  • Step Up for Soldiers Pics

    By Josh | In Today's Workout | on October 6, 2012

    Thank you to all that came out yesterday and supported the Step Up for Soldiers Mud Run. Here are a few of the pictures from the event. We will post more on our Facebook page in the next few days.         

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  • Midnite Madness 5K Oct. 12th

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

    CrossFit Wilmington is proud to sponser the UNCW Midnite Madness 5K run on October 12th at 7:00pm. The event will feature a 5K race beginning at Greene Track and continue throughout the UNCW campus. Following the race there will be an awards ceremony with a post race raffle. Please come out and support the UNCW student-athlete scholarship program!

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  • Cookout and Open House Today

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

    [box_content] Join us today for our customer appreciation open house and cookout.   CrossFit from 9 until… Jora Yoga Open house – Attend classes at 9am and 1030am at no cost.  Meet the teachers. Wilmington Strength and Conditioning Open House – Meet the strength staff. Cookout at Noon. [/box_content] CrossFit Choose one of the following… […]

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  • Hell Week – Day 3

    By Josh | In Today's Workout | on September 18, 2012

    Tip: Do not consume caffeine post-workout to avoid excessive adrenal stress. However, caffeine pre-workout has been shown to increase performance across all energy systems. All members can come in and run this workout.  There will be no scheduled classes, only our open gym hours, but there will be staff on the floor to help anyone […]

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  • CFW at Walk A Mile and Things to Google

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

    I like to post articles I believe are worth reading.  Today I’ll back up a step and simply post a few things I think yield good info on a Google search.  If you come across a good article or have a question about information in an article, post it to comments. -t. benefits of green […]

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  • SATURDAY

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

    CrossFit Weighted Chin-Ups 5s x 6-8r (3,0,1,1) For time… 10 Tire Flips Jump In/Out 50m Sled Push (+180/+100) 800m Run * 1 Round ALL OUT/ FULL BORE

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  • Fight Gone Bad

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

    Tip of the Day: Pace your met-cons.  Don’t exert max effort in the first few minutes of a met-con, you will set yourself up to hit a wall very quickly.  Instead, take a few extra minutes to plan the workout and exactly how long each portion should take you or how many reps you will perform […]

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  • Snatch Complex

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

    The article below is an addition to the article posted on Parenting. Ten Tips To Improve Your Child’s Behavior and Learning Through Diet Eating adequate protein and getting other nutrients that support optimal brain function is one of the BEST methods for improving attention span and decreasing hyperactivity in children.  These tips can help minimize […]

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  • Recovery Tip:  Take at least 2 days off each week and 3 days off one week of each month. Recovery is when you improve performance.  Over-training (under-recovery) leads to decreased testosterone and growth hormone – the two most important hormones in performance- and increases insulin resistance and cortisol.  We mostly think of chronically over-trained athletes […]

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  • Strength Work

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

    Tip of the Day: Prepare your post-workout protein shake and post workout supplements, pre-workout. This way you are able to take your supplements within the optimum window of 10 minutes after finishing your workout.

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  • Overhead and Split Squats

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

    Recovery Tip:  For improved recovery and reduced cortisol post workout, take 2-3 grams of Taurine and 2-3 grams of Vitamin C with your post workout BCAAs. [divider] CrossFit 5 rounds of… Overhead Squats 4-6 (4,1,1,0) 10 second rest FFR Split Squats  6-8 (3,2,1,0) 2 minute rest Then, 3 rounds of… 15 Kettlebell Swings (24,16) 15 […]

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  • Push Press/ Rope Climb

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

      Crossfit 5 Rounds for time of… 5 Push Press (155/105) 1 Rope Climb (18/15)

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  • Fartlek Friday

    By Josh | In Today's Workout | on September 6, 2012

    Below are just a few of the new(er) faces around CrossFit Wilmington. Welcome all. Thanks for making CFW Wilmington’s CrossFit!

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  • Myofascial Release and Stretch Day

    By Josh | In Today's Workout | on September 4, 2012

    Remember today we are our starting new Wednesday hours

    7am-10am Open Gym
    5pm-7pm Open Gym

    Today we will have only open gym hours. All of our members are welcome to come in and foam roll, stretch, or do some skill work and practice.

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  • Push/ Pull

    By Josh | In Today's Workout | on September 3, 2012

    CrossFit 20-15-10-5 reps for time of… HSPU Pull-Ups Dips Bent Over Row (115/75) Push-Ups Up-right Row (75/45)

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  • 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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