Raffle To Support CFW Team and Cookout May 18th 3

[box_content] Help support our CFW Athlete’s travels to the Mid- Atlantic Regional and CF Games in California. Traveling to CrossFit competitions can be expensive; from registrations fees, to hotels, meals and the cost of taking three days off work, our competitors have to pay all out of pocket.  To help […]

The Law of Success

Excellent Reading

Nutrition This is hands down the most informative (and almost scary) book about the ill effects of wheat on our population.  It is written by a medical doctor, so all you that only take nutrition advice from your doctor, here ya go.  Everyone should read this. [divider] Leadership If the […]


Hodge – 200lbs Clean & Jerk 7

  We recently featured CFW Instructor and Games Team Member, Amanda H. in an article post.  Her story of overcoming disease and sickness is remarkable…  if you didn’t know her.  But for those of you who do, you know she’s hard headed… like a mule hopped up on PCP.   […]

diet myths

Nutrition Myths You Need to Stop Believing

To many people, the subject of good nutrition is a maze of conflicting advice.  Low carb vs. high carb, low fat vs. high fat, unsaturated fat vs. saturated fat, organic vs. conventional – the list goes on.  Even the experts can’t agree on much, which leads many people to simply […]


Prowler Push 4

    CrossFit Clean – work up to a weight your technique supports 5 rounds of… 25 meter prowler push (+90/+50) 6 Squat Jumps (touch the ground at the bottom.  Explode up!) 14 Sledge Strikes (16/10) Rest 1 minute Wilmington Weigthtlifting Power Snatch – (ME) x 3 x 5 Power […]


Split Jerk Technique 11

  Open WOD 13.1 on Saturday. Photos courtesy of CFW Member Bryan McGee. CrossFit Split Jerk- Work up to a weight that your technique supports AMRAP in 7 minutes of… 4 Snatches (155/95) 2 OHS (155/95) 2 Snatch Pulls (155/95) Wilmington Weightlifting [Hang Snatch – 85% x 1] + [OHS […]

CrossFit Games

Open WOD 13.1 6

CrossFit Today we will  perform the Crossfit Games Open WOD 13.1. If you are signed-up for the Open you must have your WOD scored by a judge in order for the score to be validated. All scores must be submitted by 8pm Sunday. 17 minute AMRAP of: 40 Burpees 30 […]


Balance Work 3

  The Heaving Balance helps us develop speed, confidence and balance when receiving the bar in the Snatch.  In the demo video, Ron and Felice clearly show how difficult it can be to put the barbell exactly where we would like it to go.  The Balance, like all the fast […]