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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

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_______________________________________________________________________________________________________ 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! […]


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Friday 7 Jan 2011 22

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Fearless!  Amy A. hits a 47″ Box Jump Some folks will be tempted to detract from this jump because Amy took steps to gain forward momentum.  Resist the urge.  It’s awesome to a get the nerve to jump onto a box that is chest high to her.  Get some Amy! […]


jen abs

Nutrition Class Tonight… Do yourself a favor, attend. 11

Beware the Sexy (i.e., Sissy-Ass) MetCon Mike C. posted this in yesterday’s comments:  http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con Anyone that’s heard of CFW has heard about our stength and power bias to training.  Google CrossFit Wilmington and you’ll find a post about our programming style on the CF discussion boards way back in 2008. I’ve […]


Snatch Push Press for shoulder stability in the Snatch.  Nick reps out at 225lbs.

Tuesday 4 Jan 2011 16

Nutrtion Class tomorrow night at 6:30pm – If the holidays ruined your weight loss goals, get a fresh perspective on diet and nutrition.  The nutrition class covers the modified Paleo and Zone diets in a practical sense.  Each attendee gets specific calorie intake specifics and a Rx for exactly how […]


Melissa - L Sit Rope Climb

Monday Funday 3

Nutrtion Class Wednesday night at 6:30pm – If the holidays ruined your weight loss goals, get a fresh perspective on diet and nutrition.  The nutrition class covers the modified Paleo and Zone diets in a practical sense.  Each attendee gets specific calorie intake specifics and a Rx for exactly how […]


"Not Because We're Different, Because You Are."

New Year’s Special… health and fitness at no extra cost!! 8

Each year gyms and fitness clubs across the states give New Year’s special deals and discounts in hopes of exploiting the new resolutions of folks hoping to lose weight and get healthy. Most of those folks sign a two year contract at a rate that goes up in a year […]


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HAPPY NEW YEARS!!! 4

Happy New Years CFW. We hope 2011 will be your best yet and we look forward to being your home for fitness and nutrition. Thank you, from all the CFW staff, for making 2010 such a great year at CrossFit Wilmington. Let’s get to those 2011 fitness goals!!


Ring Dips Plus 20lbs...  Thomas reps 'em out.

Midline Stability & Core Work 8

Tomorrow’s Weightlifting Class – 7am CrossFit 40 (20 ea.) One Legged Squats – Break up into sets as needed 20 One Legged GHD SitUps (Perform with caution!!  Use a spotter if it is your first time!!!) 30 One Legged GHD Back Extensions *Perform all above exercises slowly and controlled. Weightlifting […]