How long has it been since you’ve been able to play? Whether it’s a sport, or game, or unstructured free time, making time to play is an important aspect of your fitness journey. It allows us to put our fitness to use, and also makes us think a little bit […]

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So You Want to Get a Muscle Up

A muscle up is a great accomplishment in your CrossFit journey. It requires upper body strength, coordination, and skill to go from hanging on the rings to supporting oneself on top of the rings. It’s a tough process but here are a few tips to help you get your muscle […]

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What’s with the program?

Let’s define fitness. I think CrossFit does a great job of it. Fitness is increased work capacity across broad time and modal domains. Simply put, the ability to do more in various situations.

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Success Drives Motivation

We need to be shown our successes to continue to be motivated to grow. That’s where we start everyone that walks in our door. We call it “bright spots” – you’ve probably heard of it if you’ve been around CFW at all in the past few months. Let’s see what you’re doing well, what your successes are right now, we’ll show you that you are doing some things right, and keep moving towards that big goal.


Why Have a Coach?

Our coaches are here every time you are. We greet you, celebrate with you, and know how to adjust your workouts if necessary.

Our coaches provide accountability, we notice when you aren’t here. We want you here as often as you can be in order to reach your goals.

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One of the most (if not THE most) important qualities in any fitness endeavor is consistency.

In fitness you won’t make significant improvements training one day per week. You need to train consistently for weeks, months, and years to make progress.

In nutrition you can’t make progress by eating healthy 2 days per week, then gorging yourself the other 5 days. It simply won’t work. You need to be consistent with the way you are fueling your body.


Joey Michael – 60 lbs down and hitting the RX

  What first brought you to CrossFit Wilmington?   The thing that brought me to CFW was of course peer pressure from my friends Brandon Hall and Robin Pascoe, and the desire to be a better, healthier me. I had contemplated going for over a year. I heard the word CrossFit […]

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Supplemental Training

Our CrossFit group programming is an optimal way to improve your overall fitness. We combine elements of strength, gymnastics, aerobic training, and mobility to generate a broad and inclusive fitness. But, we are limited to only an hour per day in classes. Sometimes you may want to do more. Since 2008 […]

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The Pursuit of Excellence

When I bought CrossFit Wilmington in December, my goal was simple: to provide the best possible, and most welcoming environment for the pursuit of fitness in the entire area. That meant a clear focus on doing the best things for the best people in the best possible way. It’s still our goal, but it did require a few changes along the way.

One of the primary focuses in my professional life is consistency. Consistency in the way I treat clients, and consistency in business practices. If we show favoritism it invalidates the service we are trying to provide. Every single member should get the same attention and respect when they walk in the door, no one is better than the next. That is something that I am proud of here at CFW.