t.


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 […]


St. Louis Before

And the winners are… 12

Ryan “St. Louie” dropped 22lbs…  from 192lbs down to 170. Jana is sans 15lbs…  she’s down from 149lbs to 134lbs. Congratulations to everyone that participated!  We’ll post the runners up throughout the week so you can all see how well some of the crew did.


FB revised

The “Not Normal” Contest winner to be announced… 8

Stand by for the winners of the “Not Normal / Give Yourself Abs for Christmas” Contest.  We’ll have them posted by 1pm. I am so very impressed by the the dedication to this contest you guys put in.  There were many that lost over 10lbs and quite a few at […]