9/16/2013 6

CFW’s and WWC’s are hosting Wilmington’s first USAW sanctioned weightlifting meet this Saturday, September 21st.  Whether you are an experienced lifter, or just want to get your feet wet in your fist meet, sign up and lift.  Not sure about competing?  Just swing by and see how much fun it […]


Educate Yourself 2

CrossFitters, from our beginning, have been different… everything we do goes against the grain.  We  see things differently and step outside of contemporary ideas of fitness.  But are we losing that and becoming part of the blind herd?  In one very specific case, I would say “yes”.  Some of our […]

Ava working on jerk technique with the Wilmington Weightlifting Club.

CFW Members to Compete in the Survival Trial V 4

[box_content] CFW members, Keith Pittman and Nic Norment, have entered to compete in the Survival Trial V – Sundowner.  The SVT V is 36 hours in long, located in NE New Mexico.  The Survival Trial incorporates realistic shooting scenarios with orienteering, physical obstacles and mental challenges. Keith and Nic are 1 […]

Pup in Cage

The Ruck for Rover 6

Saturday, October 5th – 7:30am A 5k(ish) ruck march to help the Columbus Humane Society feed their pups and kittens. CrossFit Wilmington and Carter & Hoff Dentistry have teamed up to organize this fun event and keep the tummies of needy dogs and cats full. The march begins at Wild […]

Experienced lifters can get injured too.  The only way to eliminate the dangers of Olympic Weightlifting entirely would be to do no reps.

High Rep Weightlifting Will Lead to Human Extinction 5

WARNING The views and opinions expressed in this article belong to Tony, CrossFit Wilmington’s owner. They mostly reflect CrossFit Wilmington’s institutional views as whole.  They are meant to provide emotionally unattached perspectives to the good, and bad, aspects of CrossFit, both at CFW and the community as a whole. While […]

FB revised

The Fundamentals Of Hybrid Training 3

Alex Viada of Complete Human Performance will be presenting a 4 topic seminar on the fundamentals of hybrid training: Specific and systemic adaptations to both resistance and endurance training Maximizing speed and power production Program design considerations for combination endurance and strength training Improving specific work capacity- building endurance and […]

brain on fire

Better Brain Function and Training Drive 1

Caffeine is America’s go to pick me up for when we are feeling drowsy.  54% of Americans drink coffee and more than half of them drink more than 3  12 oz cups of the stuff per day and over 60% say the need coffee to “feel like themselves”.  The last […]

The Norse God of Thunder carried Mjölnir,the hammer, in Thrudheim...  a place of might.  CFW is Wilmington's place of might and now we have our hammer.


CrossFit “The Mjolnir” – Day 1 Warm Up 3 rounds of… 3 Clean High Pulls (115-135-males / 65-85- females) 1 Hang Clean 2 Clean 2 Push Press 1 Jerk Test Power Clean – 1 rep max (15 minute time limit) Back Squat – 3 rep max (15 minutes time limit) […]

The Norse God of Thunder carried Mjölnir,the hammer, in Thrudheim...  a place of might.  CFW is Wilmington's place of might and now we have our hammer.


Introducing Mjölnir, the CrossFit Wilmington test of strength and endurance. Mjölnir designed to rate strength, technique and work capacity of a well rounded, functional athlete and provide a full baseline to refer and track your progress and performance.  It will help identify your weaknesses and highlight your strengths.  It is […]