A Community... of badass women! Our Kelly gets some coaching from Tracy Maurice of CF Outer Banks.  Congrats to Kelly on her fist CrossFit competition and to Tracy on her 3rd place take!

The Carolina CrossFit Challenge Recap 12

Yesterday CrossFit Wilmington traveled to CrossFit Durham to compete in the 2nd Annual Carolina CrossFit Challenge.  CFW had 26 members compete.  27 really…  we still claim Karen of CFOIB!  All but two made it through the first cut and we had 11…  yes, CrossFit Wilmington had 11 athletes in the […]

CFW Lead Instructor and Badass - One Arm Handstand.  Abby is in Durham today to compete for the top spot at the CF NC Challenge today.

Farewell and the Carolina Fitness Challenge 9

From Gabe: To start, I would like to just say thank you Tony, to you and Julie for all the help you gave me, when I started Engage and after I was open. It was really a huge help. Thank you, not only for the support you gave me but […]

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Putting the smack down… 26

CrossFit Wilmington and ALASTAR TDS-C are proud to sponsor the Carolina Fitness Challenge. CF Wilmington is sponsoring the “CFW Award” (at least that’s what we’re calling it!) with the prize of our GEN 2 Sled.  The Affiliate that has the most athletes, male and female combined, finish in the top […]

Two Days before the Challenge Rob is trying Muscle Ups for the first time.

CrossFit Experiment – Weightlifter enters CF Competition 21

Spin with Spin City and CFW 6:30am Olympic Lifting Class 6pm KickBoxing 7:15pm Yoga 8pm USA Weightlifting L1 Coache’s Course at CrossFit Wilmington – February 12/12.  Click here to register. Many of you asked about them and finally we have sweatshirts coming.  They’ll be here Friday afternoon.   Rob is […]

Peiwen - C&J 2

Hump Day 11

Yesterday’s workout, “Fran”, is the most famous of CrossFit WODs.  While I don’t think it’s the end all be all of fitness tests as it definitely favors the lighter athletes and is too short, it is an a**kicker.  It’s very deceiving when you see it written on the website.  It just doesn’t look […]

Applying proper form to real life... Jon lifting Taylor's cake making operation to Colorado Springs for Round 2 of cake making competition on The Food Network.

CrossFit Benchmark “Fran” 21

Check out the Paleo Recipes link to the far right of the navigation bar.  Daniel is posting good foods there.  If you have a fav Paleo recipe you’d like to share with everyone, send it to Lil D at info@crossfitwilmington.com. In addition to the Wednesday AM Spin Class, Spin City […]

Claudia learns something new.  Claudia, along with 9 other CFW members, attended Alastar TDS-C Pistol Fundamentals Course on Saturday.

Lifting Reinforcement 11


Interested in learning to shoot?  See our available courses at  www.AlastarTDS-C.com CrossFit WOD Lift every minute on the minute for 20 minutes alternating each minute between… 1 Clean & Jerk (185lbs/115lbs) 2 Clean & Jerk (155lbs/85lbs) Endurance Supplement Row 3 rounds of 60 sec work /30 sec recovery for max […]

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We hope you’re enjoying Sunday.  Recover well.  See you tomorrow.  – CFW

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Cindy… plus. 9

CrossFit WOD “Cindy” + 45 AMRAP in 20 min: 5 Pull Ups 10Push Ups 15 Back Squats (45lbs)