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Daniel - Swim to Bike Transition during yesterday's B2B IRONMAN Triathlon

“NOT NORMAL” UPDATE 8

Last week at CF Wilmington… The “Not Normal / Give yourself Abs for Christmas” Contest is about to start only its second week and we’ve more than 15 people logging in over 10lbs of fat loss.  This contest is has really got some of you rolling and excited about trimming […]


This is El.  El joined us two weeks ago.  I bet she didn't know she'd be strung up like this when she did. Ha.  Using the safety harness is very effective at teaching the muscle up because it doesn't change the dynamic of the movement like jumping or supported does.

Move Heavy Stuff 4

Yesterday’s Team WOD Results: 1st:  Felice & t. – 410 – 15:35 – 2633m 2nd:  Abby & Zach – 405 – 14:37 – 2618m 3rd:  Melissa & JZ – 360lbs – 14:18 – 2587m 4th:  Jana & Ben – 400lbs – 17:10 – 2613m 5th:  Melissa & Mike – 335lbs […]


Chris S. - OHS during Lumberjack 20 WOD

Coed Team Workout 5

Port City CrossFit Grand Opening Tomorrow from 1pm until 7pm, join Port City CrossFit for their Grand Opening Cookout and Workout. Fat Loss 101: The Basics Eating more meals does not speed your metabolism: Part 1 & Part 2 CrossFit: Co’ed Team WOD WOD 1:  Thruster 1 rep Max (Combined […]


Check out the hot mommy running!  Amanda, 5 months prego after the Flotilla 5k at Wrightsville Beach last weekend.

Nutrition Counseling, Reality, and MU Progressions 13

http://www.youtube.com/watch?v=XuJOLNq97b0″>httpv://www.youtube.com/watch?v=XuJOLNq97b0

Port City CrossFit Grand Opening This Saturday, anytime from 1pm until 7pm, join Port City CrossFit for their Grand Opening Cookout and Workout. Reality So you think losing 10 or 15lbs is too hard because you like cookies and cake and candy and bread and chocolate and alcohol and pasta and […]


Josh worked up to 205lbs on yesterday's WOD

Lumberjack 20 – In honor. 21

This Saturday, anytime from 1pm until 7pm, join us at Port City CrossFit for their Grand Opening Cookout and Workout. Yesterday’s top 5 Dawn – 155lbs Felice – 115lbs Abby – 110lbs (115lbs on 3rd try!) Maria – 100lbs Amy A. – 100lbs t. – 230lbs Josh – 205lbs Ben – […]


Ryan completed the Battleship Half Marathon on Sunday in 1.46

Endurance… we do that well too. 10

http://www.youtube.com/watch?v=b-J9IZCBpa4″>httpv://www.youtube.com/watch?v=b-J9IZCBpa4

Nutrition Class tonight at 6:30pm – Weightloss on the Paleo/Modified Zone Diet CFW Nutrition Seminar goes on the road… This Thursday at 5:30pm, CFW will present our Paleo Nutrition at East Coast CrossFit in Southern Pines, NC CrossFit Wilmington Endurance CFW is known for our strength biased WODs (i.e., our […]


Shooting develops, among other things... coordination, accuracy, balance, and agility.  Thomas joined us at the range for pistol and carbine drills.

Learn something new part 2: Thomas at the Range 1

http://www.youtube.com/watch?v=ZB9-1HneHms”>httpv://www.youtube.com/watch?v=ZB9-1HneHms

COLORS OF HOPE FUNDRAISER “Colors of Hope” Fundraiser for Jennifer Turbeville and Ovarian Cancer Awareness is at Britt MotorSports TODAY. Join us with your entire family from 1pm-3pm as we participate in the event.   CFW is having a tire flip contest, a bench press contest, and tug of war for the kids.    Paleo… […]


FB revised

Clean Skills: Day 5 – Test Day 6

http://www.youtube.com/watch?v=zMY98_OJB4Q”>httpv://www.youtube.com/watch?v=zMY98_OJB4Q

COLORS OF HOPE FUNDRAISER Tomorrow’s “Colors of Hope” Fundraiser for Jennifer Turbeville and Ovarian Cancer Awareness is at Britt MotorSports.  Join us with your entire family from 1pm-3pm as we participate in the event.   CFW is having a tire flip contest, a bench press contest, and tug of war for the kids.    […]


Paleo Cupcakes from Cutting Edge CrossFit

Clean Skills – Day 4 and there’s no such thing as Paleo IceCream! 10

http://www.youtube.com/watch?v=LXHu3ccJpDM”>httpv://www.youtube.com/watch?v=LXHu3ccJpDM

Parents…  an interesting read:  Free Range Kids     Track Workout Tomorrow (FRIDAY morning) – 0700am at UNCW track      Paleo Desserts and Junk Foods Do Not Exist         Paleo ice cream, cookies, muffins, and almond meal breads and pizza crusts are oxy-morons… like jumbo shrimp, almost exactly, pretty ugly, or college student.          I mean, they are man made […]