t.


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) […]


Congratulations to Bo on successfully completing US Army

Holiday Recovery 7

http://www.youtube.com/watch?v=FTVLKGsZCKc&feature=related”>

Want to know more about what Bo just endured?  This series was made a few years ago when SFAS was shortened to only two weeks.  It is now back to three.  Watch this 9 video series…  it’s a decent, yet typically “hollywood’ish” documentation of SFAS: Video 1 CrossFit WOD Back Squat […]


"The Myth"

Merry Christmas 4

http://www.youtube.com/watch?v=2yif2_kI1T4″>httpv://www.youtube.com/watch?v=2yif2_kI1T4

Merry Christmas CFW.  We hope you have a wonderful holiday and spend it with those you love.  We’ll see you on Monday… or whenever you get back from the holiday break. -t. httpv://www.youtube.com/watch?v=2yif2_kI1T4


Weightlifting Course

Holiday Hours Thursday, 23 December – Closed Friday, 24 December  (Weightlifting Class at 7:30) Saturday, 25 December – Closed Friday, 31 December – (8am-4pm) Saturday, 1 January – Closed _______________________________________________________________________________________________________ Olympic Weightlifting Course – Class at 7:30am


Trina's Paleo Thanksgiving

Paleo Feast 2

Holiday Hours Thursday, 23 December – Closed Friday, 24 December  (Weightlifting Class at 7:30) Saturday, 25 December – Closed Friday, 31 December – (8am-4pm) Saturday, 1 January – Closed _______________________________________________________________________________________ Holiday Dinner, Paleo style. From Trina R. New to the Paleo lifestyle,  I have been very surprised at how easy […]


jz

The Runner Ups… 12

The Men of Crossfit Wilmington Calendars are here!  Thank you Olympia for providing the excellent photography (www.OlympiaFlaherty.com).  We have only 50 calendars so get yours… they are going fast! All proceeds go to The Green Beret Foundation and The American Cancer Society’s “New Hanover County Relay For Life”. ________________________________________________________________________________________________________ Holiday […]


FB revised

Weightlifting Course – Day 1 2

http://www.youtube.com/watch?v=iI-Mdn0thKA”>httpv://www.youtube.com/watch?v=iI-Mdn0thKA

What better way to begin a Weightlifting Program than to PR your Snatch by 5 lbs?  Caleb and Felise did with 225lbs and 120lbs respectively. httpv://www.youtube.com/watch?v=iI-Mdn0thKA CrossFit Front Squat  5 – 5 – 5 – 5 – 5  (4 sec descent – 1 sec pause at bottom) Ring Dip  5 […]


Larry PR'ed his Front Squat at the Carolina Challenge.  Larry enrolled in the Weightlifting Course we begin tomorrow.  6 weeks from now Larry's Front Squat will be over 300lbs and his lifts will increase by 20-30%.  He doesn't know it yet, so don't tell him.

Let’s get started… 1

Today is the first day of new training period.  Starting over puts us lifting again to rebuild our strength and power, but also shifts focus back on technique.  One of the downsides to training for time, is we to often sacrifice form in the pursuit of a better time. The […]