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BentoverRow_Emily

Fixing the Deadlift… From the Top Down

The Deadlift is the most simple lift, right?  Just bend over, grip the bar, then pick it up.  Wrong.     It is solely a lower body movement, right?  Wrong.   The Deadlift can be simple, but only if you know the anatomy at play and how to strengthen it […]


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The MJÖLNIR – Day 1

    CrossFit Warm Up 2 rounds of… 3 Clean High Pulls (115-135-males / 65-85- females) 1 Hang Clean 2 Clean 2 Push Press 1 Jerk Test Power Clean – 1 rep max (15 minute time limit) Back Squat – 3 rep max (15 minute time limit) Muscle Up – […]


chip

Chip On Taking Control of 2013 and Getting After 2014 2

CrossFit Wilmington provides the best training and instruction from the most experienced staff.  Our members provide the drive and motivations that fuels their success.  This fuel is contagious and the atmosphere at CFW creates a foundation all our members can build their personal successes on.  Below is a note from […]


FB revised

“The Core 4” 3

The “Core 4” are the four supplements we all can benefit from adding to our diets. They are EPA/DHA (fish oil), V-D3, Zinc, and Magnesium.  Unless supplementing aggressively, everyone you know is deficient in each of these and everyone you know will get healthier  if they supplemented with each. I base […]


Get outside...  trail running route in DuPont State Forest for Saturday's aerobic work.

New Site and Running & Row Workouts 2

Obviously the new site it up and running.  It is not 100% operational in either capability or appearance.  When we are done this new site will provide you with a much improved customer experience that will better link it to your mobile device and social media.  Thanks for being patient […]


Joe W. completing Friday's 5 rounds of 3 DL at 405lbs and 3 Push Press at 205lbs in 4:23.

10/21/2013 4

[box] [box_header] Strength Seminar This Weekend [/box_header] [box_content] CrossFit Wilmington’s reputation, performances, and results are all built upon a foundation a strength. That strength is linked directly to the input and instruction of Low Country Strength’s, Will Kuenzel. Join us this weekend as we host Will for another Strength Seminar. […]


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Adding Endurance / Aerobic Work 6

Using rowers, spin bikes, elliptical machines, treadmills, stair mills and other stay in place machines can be effective means for improving overall fitness. They can be programmed to train all but the anaerobic systems and they expose the body to far less trauma than running. They don’t beat swimming, but […]


dawn and amanda

9/30/2013 4

Don’t forget about the new schedule we begin this week.  Training days are Monday, Tuesday, Wednesday, Friday and Saturday.  Thursday is now Mobility / Recovery. Tuesday night at 7pm – The Paleo Plus Diet / Intro to Eating the Oldest Diet Known to Mankind [divider]     CrossFit – Total […]


Sarah B. left CFW to for a position in Montana. Her fiancee, Dave O. leave us in the coming months to join her. Congrats on all of your success at CFW and great luck to both of you!

Farewell Sara! 7

[box] [box_header] Schedule Change [/box_header] [box_content] Beginning Next Week… Training days will be Monday, Tuesday, Wednesday, Friday, and Saturday. Mobility and Open Gym will now be on Thursdays. [/box_content] [/box]   CrossFit Shoulder Press – heavy single Weighted pull-up – heavy single 5 rounds of: 3 Push Press (from rack) […]