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FB revised

A test of the ten physical skills… 6

http://www.youtube.com/watch?v=WtsrEOJFOVI”>httpv://www.youtube.com/watch?v=WtsrEOJFOVI

A few months ago we posted a video of some of the CrossFit Wilmington crew and ALASTAR TDS-C instructors shooting a steel challenge pistol match.  Some of our shooters were firing a pistol for the first time then.  Since then, Jana, Melissa, and others have attended ALASTAR’s basic, intermediate, and […]


Logan gets stronger with each day.  The true foundations of strength don't come from squats, presses, or deadlifts.  Ethics, integrity, and respect are learned and once you've grow up without them...  you'll always be a weakling.

Nutri-Sclerosis discussion group announced! 8

On February 22 at 6:30pm (location is still to be determined), NutriSclerosis, a discussion on controlling autoimmune diseases with diet and the resources available to do so, will be held.   Organized by CrossFit Wilmington’s own, Whitney Ross, the discussion group will focus on the options and resources available to those with MS […]


Do work...  CFW gets results

7 New CrossFit Certified Instructors! 11

Thanks to the CrossFit HQ Staff for allowing us to host another CrossFit Level 1 Certification this past weekend.  Congratulations to Mike, Felice, Amy A., Rosie, Julie G., Larry, and Greg on getting their L1 Certs!  CrossFit Wilmington just added 7 new Certified Instructors to its ranks. —————————————————————————————————————————————————————— CrossFit 5 […]


Caleb and Abby lead a class on the Clean High Pull

TGIF 7

CrossFit Front Squat – Work up to a heavy Single Push Press  5 – 5 – 5 – 5 2 rounds for time… Row 500m 30 Box Jumps (24″) Weightlifting Snatch – heavy single Clean – heavy single OHS – heavy single Front Squat – heavy single CF Metcon


Flip yourself...  being upside down develops coordination and core strength.

Get Inverted… Handstand Progressions 24

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Felice flips herself… CrossFit Handstand Progressions…  getting set up for the handstand push up Weightlifting Heaving Snatch Balance – Work Up to a challenging weight for a single Tall Clean – Work up to a challenging weight for a single Heaving Snatch Balance Demo httpv://www.youtube.com/watch?v=ZkX866XVKQg Learning the 3rd pull… “from […]


CFW

Mobility Seminar Tonight 21

http://www.youtube.com/watch?v=04HoWHsLksI”>httpv://www.youtube.com/watch?v=04HoWHsLksI

Tonight – No 7pm Class and Open Gym is closed for Dr. McGraw’s seminar. Dr. McGraw will be presenting a hip mobility/injury prevention seminar tonight at 7pm. Skip your workout this evening for this one and take full advantage of Dr. McGraw’s no cost instruction.  The provided information will lead […]


Felise - 43" Box Jump at 5ft 2in tall

Inspiration… it’s a closed, feedback loop. 6

WE’RE WILL DELAY OPENING UNTIL 11am TODAY OLY CLASS WILL BE POSTPONED UNTIL WEDNESDAY.  STAY SAFE, WE’LL SEE YOU TOMORROW! Dr. McGraw will be presenting a hip mobility/injury prevention seminar on this Wednesday, 12 January at 7pm.  Take advantage of this free event. We will be closed on Saturday for […]


Abby instructs Chelsea on the Overhead Lunge

5

WE WILL BE CLOSING AT 2 PM TODAY AND WILL NOT REOPEN UNTIL 11 AM TOMORROW. OLY CLASS WILL BE POSTPONED UNTIL WEDNESDAY.  STAY SAFE, WE’LL SEE YOU TOMORROW!  Dr. McGraw will be presenting a hip mobility/injury prevention seminar on this Wednesday, 12 January at 7pm.  Take advantage of this […]


Marine gets taken out by Ninja...  The blender, not the ones with throwing stars!  Koup, after hearing how great the Ninja is at our nutrition class, went straight out and bought one.  It jumped out the box and attacked him!

Saturday Smoke Session 4

http://www.youtube.com/watch?v=KCCe3bVJpeg”>httpv://www.youtube.com/watch?v=KCCe3bVJpeg

_______________________________________________________________________________________________________ James 2 x Snatch attempts at 265lbs httpv://www.youtube.com/watch?v=KCCe3bVJpeg James nailed a new PR Snatch at 260lbs and closes 265lbs… twice.  James demonstrates speed under the bar and how the third pull is the most important.  And we’re only in the second week of the Weightlifting Course.  Good stuff James! […]