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 […]

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 […]


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. […]

Get some!

The Lifting Belt 1

In our constant endeavor to push our limits, CrossFitters expose ourselves to possible injury on sometimes a daily basis.  Deload and rest periods are two terms rarely discussed, much less addressed in our “community”.  That is fine, as long as you are not a coach entrusted by clients to develop […]

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) […]

Brad at CFW

9/23/13 7

CFW Member, Brad B., featured in The StarNews. StarNews: What prompted the changes in your lifestyle? Brad: My twin babies, Copley and Colton, became toddlers this year. Once they started walking, it was off to the races. I knew I needed to get in shape, not only to keep up with the […]

Jenn was featured in the CrossFit Wilmington fundraiser calendar.

Jennifer Saucier = Success 7

Jennifer Saucier, owner Prima Day Spa and long time CrossFit Wilmington member, writes about her experience at CFW. Jenn knows why CFW is has so many success stories. Like her, our successes have made their fitness and health a priority. She and all our successes have two things in common… […]