Death by G2O and Death (cont.) 4

Jeremy and Abby – Handstand Push Ups in the Rings ____________________________________________________________________________________ CrossFit WOD Death by Ground to OverHead (135lbs/85lbs) 1 G2O every minute on the minute increasing by 1 every minute until failure. 1 minute recovery Death by Ground to Shoulders to OverHead (135lbs/85lbs) 1 G2S2O every minute on the […]


From “St. Louis”… w/ love. 16

Tomorrow morning at 6:30am, Spin City is offering a complimentary 30 minute spin for CrossFitters. In the last two and half weeks, Ryan, aka “St. Louis” has been eating strict Paleo and counting every gram of food he eats.  I gave him my version of the Paleo diet and how I […]

Chip Deadlifting from a riser.  Chip hit a new Deadlift PR of 400lbs a week ago...  a huge congrats there!  Chip has also PR'ed all the other slow lifts and the Oly lifts by significant weights.  Every benchmark/named CF WOD we've done he's seen huge improvements on.  Chip is a great example of what improved, more efficient technique will do for your fitness.

Thanksgiving Hours 14

Thanksgiving Hours: Thursday, Thanksgiving Day – Closed Friday – Gym Closed – Workout at the Wrightsville Beach Loop at 11am. Saturday – Regular Hours CrossFit WOD Front Squat  12 – 12 – 12 – 12 Shoulder Press 12 – 12 – 12 – 12 Sled Push 5 x 25m w/ […]

FB revised

Sunday 21 Nov 2010

We hope you’re enjoying the nice day. Deadly Holiday Drinks, Acai Berry Scams and Seasonal Weight Gain Survival Guide The Paleo Table {Thanksgiving edition}

Josh watches over things...

CFW Fundamental: Train the trainer 12

Josh Edwards, CFW’s GM, runs the daily operations at CrossFit Wilmington.  He’s overall responsible for the excellent training and fluid scheduling you guys only know as the efficient way CFW works. Josh also oversees and coordinates the mentoring and training of our staff.  Just getting a CrossFit certification doesn’t make […]

Jana - pistol course

Thursday 10

Help us support a good cause tonight from 6pm to 10pm at The Reel Cafe, Downtown Wilmington for “Cocktails for Careousel.” Tonight and Next Thursday, Yoga Class is cancelled.             Interested in formal firearms instruction?  We’ve formed Alastar TDS-C to offer Eastern NC professional pistol, rifle, […]

Todd applauding his efforts.  Ha.  Anyone's chest sore from yesterday?

Thruster Fun 16

This morning at 6:30, Spin City is giving a 30 minute, high intensity interval cycling class for CrossFitters at no cost.  Everyone is welcome.  Bikes are first come, first serve. CrossFit WOD 5 rounds for time… 8 Thruster (95lbs/65lbs) 6 Thruster (135lbs/95lbs) 8 Thruster (95lbs/65lbs) 1 minute rest (sorry the […]


Work hard, play hard. 10


Sixteen CFW members (Jana and Felice pictured) and Alastar TDS-C instructors went to Ant Hill Range for a pistol shooting competition.  Shooting competitions have many practical applications, for most people, it’s developing the basic shooting skills and self defense.  6 of the top 10 pistol shooters at the match, including […]

This is Amy A.  Amy has been CrossFitting at CFW for two years.  She is scheduled to attend the CrossFit Level 1 Cert here in January and join the ranks of our instructors..

Mondays suck. At least you have CFW! Ha. 8


A big congratulations to our Triathletes this weekend.  Misty, Eric, Maggie, Daniel, and Dave all did the B2B IronMan or Half. CrossFit WOD Back Squat  4 – 4 – 4 – 4 – 4 at 75% of your BS max AMRAP in 4 minutes of… 6 KB Swings (24kg/16kg) 4 […]