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 […]

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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Pre Workout Supplementation

Originally posted 5 April 2012 Before I start, let me reiterate that you must, no… you ABSOLUTELY must get your diet in order and you need to be taking to optimal dosages of fish oil, zinc, magnesium, and vitamin D3 before worrying with the below supplements. Pre-workout sups should support […]


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 […]

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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 […]


10 Reasons CrossFit Coaches Oppose Running 11

Running and endurance work has many proven training benefits.  So why are so many CrossFit and S&C coaches adamantly against it?  With thorough and careful study, I compiled this ironic list to better identify the reasons our community recommends avoiding endurance activities. 1.  You can’t wear a weight lifting belt. […]