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 […]


CFW’s Strength Secrets Revealed!

Sorry, there are no secrets. We post our training to the website and I am very clear about the methods we use.  We periodize and have goals to train to…  while in a strength cycle, we train develop our strength base.  I know, it sounds crazy, but my athletes do […]

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“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 […]


New Product Line 4

I wanted to take a second and tell you all about a few new things we are putting in the supplement case.  I’m excited about a few of the changes in the supplement world… changes due in great part because of CrossFit. CrossFit is taking the athletic world and human […]


Is Your Coach Really Just a Cheerleader? 4

Coach… it is the term most CrossFit trainers use as a title. A coach is not a cheerleader. Cheerleaders sit on the sideline and chant irrelevant mess no matter what is happening on the field. A coach is involved, attentive, and dedicated. A cheerleader is only a distraction with no […]

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 […]

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Concurrent Training Supplement Protocol 4

I get asked what supplementation I’m doing quite a bit.  I change it meet the demands and goals of my training.  Currently, I am trying to match my 1 mile run with my 1 Rep Max Deadlift at 5:30 and 530lbs, but also increase my overall strength base and my […]


Are You Deficient?

There are four things every nutritionist, dietician, or other health practicioner recommends.  They are EFAs (fish oil), Vitamin D3, Magnesium, and Zinc.  I call them the “Core 4”.  If you want optimum fitness, you need optimum health.  Optimum health comes from your diet. I preach and preach magnesium supplementation…  so […]