t.


FB revised

Friday 7 Jan 2011 22

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

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 […]


FB revised

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 […]


Yes, this is what happened to Josh's back.

Wednesday 11

CrossFit Front Squat  3 – 3 – 3 – 3 – 3  (3/1/0) Bent Over Row  5 – 5 – 5 – 5  (3/1/0) 4 rounds for time… 20 Burpees Sprint 25 meters Weightlifting 1 Hang High Pull + 1 Hang Muscle Snatch + 1 Hang Power Snatch + 1 […]


DSCF0258

What’s the difference? 3

The Clean (and Snatch) and Deadlift Start Positions are distinctly different.  They are due to function… hence the distinction we make between the two.  The Deadlift is almost all posterior chain in effort and its function is, in Powerlifting, purely to move the heaviest weight most efficiently.  The Clean (and Snatch) […]