Today’s Workout'S ARCHIVE

  • 3/4/2015

    By cody | In Today's Workout | on March 3, 2015

    MIT 5:45pm Strongman 6:00pm Open Gym 7-10am 5-8pm Mobility Class 9am 7pm

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  • 03/03/2015

    By Thomas | In Today's Workout | on March 2, 2015

    Kyle M. Front Squatting 315lbs Crossfit: 5 rounds of: Bench Press 4 Reps  x 5 Sets Weighted Chin-Up 6 Reps rest 2:00 Then: For time: 30 HSPU 40 KB Swings 24/16 50 Pull-ups 60 Sit ups Wilmington Weightlifting Club (A) Power Snatch – [65% x 1, 70% x 1, 75% x 1, 80% x 1] […]

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  • 03/02/2015

    By Thomas | In Today's Workout | on March 1, 2015

    Brandon O. and Emily M. training for The Southern Powerlifting Federation Luck Of the Irish Challenge Meet on March 14th. Crossfit: Back Squat 4 Reps x 5 Sets Then: 5 minute AMRAP 2 Dead Lifts 155/115 2 Hang Power Cleans 155/115 2 Front Squats 155/115 Supplemental: 6 Rounds of Run 400 Rest 1 minute+ Row 500 […]

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  • 02/28/2015

    By Thomas | In Today's Workout | on February 27, 2015

    Stan completing a 275lb clean & jerk during Open WOD 15.1A on Friday. Crossfit Partner WOD: Complete the following with only one member working at a time 80 Alternating Plate Push Ups on a 45lb plate (one hand on plate, one hand on ground) 100 Wallball 60 Burpees onto plate 80 Wallballs 40 Alternating Plate Push Ups […]

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  • Open Starts Today! 02/27/2015

    By Thomas | In Today's Workout | on February 26, 2015

      Crossfit: Open WOD 15.1: 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. /  F 75 lb.) Workout 15.1A (6min Time Cap) 1-rep-max clean and jerk Wilmington Weightlifting Club: (A) Power Snatch – 65% x 2 x 5 Power Clean & Jerk – 65% x 2 x 5 (B) Weighted Chin ups: 8-10 […]

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  • 02/26/2015

    By Thomas | In Today's Workout | on February 25, 2015

    Crossfit: Deadlift 5 Sets x 5 Reps Then: AMRAP in 7 minutes: 5  Kettle Bell Swings 32/24 10 Box jumps 24/20 Supplemental 15 rounds of: Row 1 min/1min off @85% Wilmington Weightlifting Club (A) Tall Snatch: 50% x 2 x 4 Tall Clean: 50% x 2 x 4 Jerk: 75% x 2 x 2, 80% x 2 […]

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  • Nutrition Class Tonight 2/25/2015

    By cody | In Today's Workout | on February 24, 2015

    There will be a NO COST Nutrition Class Wednesday evening at 6:30pm in the upstairs conference room. This class is for anyone interested in learning about healthy food choices and improving your overall health and well-being. Exercise is just one piece of the puzzle. Nutrition plays a vital role in the results you see at […]

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  • Delayed Opening 2/24/2015

    By cody | In Today's Workout | on February 23, 2015

    We will have a delayed opening on Tuesday. There will be no 5:45am class due to the weather. We will plan on opening at 9am. Please check back for updates if anything changes.   There will be a NO COST Nutrition Class Wednesday evening at 6:30pm in the upstairs conference room. This class is for […]

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  • 02/23/2015

    By Thomas | In Today's Workout | on February 22, 2015

    The CrossFit Games Open starts this week! The 2015 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games. We are setting up two teams for the open this year. Team Competitive EDGE will be comprised of our athlete’s who have been training […]

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  • 2/22/2015 Pics From The Week

    By cody | In Today's Workout | on February 21, 2015
  • 02/21/2015

    By Thomas | In Today's Workout | on February 20, 2015

    CrossFit Partner Workout 50 Axle Deadlifts 125/85 while partner holds front plank 50 Box Jumps Overs 24/20 while partner holds front Rack position. 50 Wallballs 20/14 while partner holds Deadlift 50 Goblet Squats 24/16 while partner holds Axle overhead 50 Burpee Box Jumps ***Partner must being holding movement for rep to count. Supplemental Row 35min at 70%

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  • 02/20/2015

    By Thomas | In Today's Workout | on February 19, 2015

    CFW Instructor Leilani performing overhead squats in the One Bar Event this past weekend. Remember to pick up your Clean Eatz Express Meals at the Supplement bar for $7.00 Crossfit: Bench Press – Work up to a Heavy Single Then: AMRAP 8min: 5 Pull Ups 10 Toes to Bar 15 Push Ups Wilmington Weightlifting Club (A) […]

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  • CrossFit Games Open Starts in 7 Days!

    By Thomas | In Today's Workout | on February 18, 2015

    Registration is now open for the 2015 CrossFit Games Open. The 2015 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games. We are setting up two teams for the open this year.  Team Competitive EDGE will be headed up by Caleb and comprised of our […]

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  • Clean Eatz Express Now Available At CFW

    By Thomas | In Today's Workout | on February 17, 2015

    CFW has joined up with Clean Eatz to bring you healthy, fresh, proportioned meals directly from the CompEDGE Supplement Bar in Front Box for $7/entree. Food selections will vary and rotate — let us know your favorite Clean Eatz dish and we will incorporate that into rotation if possible.   Mobility Class 9am 6pm Open […]

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  • 02/17/2015

    By Thomas | In Today's Workout | on February 16, 2015

    Crossfit: DODGEBALL! CFW Supplemental Run 400m @ 80% x 8 Rest walk 90sec b/w Wilmington Weightlifting Club (A) Power Snatch – heavy single Then off that number… 90% x 1, 95% x 1, 100% x 1 Power Clean & Power Jerk – heavy single Then off that number… 90% x 1, 95% x 1+1, 100% x […]

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  • 02/16/2015

    By Thomas | In Today's Workout | on February 15, 2015

    Bryce C. performing a shoulder press Crossfit: Back Squat Work up to a Heavy Single Then: for time 25-20-15-10-5 Kettle Bell Swings 24/16 Push Ups Wilmington Weightlifting Club: (A) Snatch – heavy single Then off that number… [90% x 1, 95% x 1, 100% x 1] x 2 Clean & Jerk – heavy single Then […]

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  • 2/14/2015 Valentine’s Day Massacre

    By Thomas | In Today's Workout | on February 13, 2015

    We will be holding our Valentine’s Day Massacre competition today. There will be no CrossFit classes. Child Care will be available for a $5 fee. Clean Eatz will also have a food truck on site from 10am-3pm. Schedule: 7-8am Athlete Registration 8-8:30am Athlete Briefing 9:00am Heat 1 Begins

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  • 2/13/2015

    By Thomas | In Today's Workout | on February 12, 2015

    There will be a volunteer meeting Friday evening at 6pm for those interested in helping out with the Valentine’s Day Massacre competition on Saturday. All help will be greatly appreciated.   CrossFit 5 Rounds of: Bench Press 5 reps Chin-ups 5 Reps Rest 2:30min b/w rds Then: For Time 50,40,30,20,10 Double Unders Sit-ups Supplemental 4 rds […]

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  • 2/12/2015

    By Thomas | In Today's Workout | on February 11, 2015

    We will be holding a volunteer meeting Friday evening at 6pm for those interested in working the Valentine’s Day Massacre event this Saturday. There will be no kids care Thursday evening. We apologize for the inconvenience. Crossfit: 10,9,8,7,6,5,4,3,2,1 Deadlift 185/135 Push Press 185/135 *Must use one bar for the workout.  Clean the weight for the […]

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  • 2/11/2015 Valentine’s Day Volunteers

    By Thomas | In Today's Workout | on February 10, 2015

    If you are interested in volunteering and/or judging for the Valentine’s Day Massacre competition this weekend, there is a sign-up sheet on the whiteboard in the gym. Crossfit: Rest Day Open Gym 9am-12pm and 5pm-8pm MIT 5:45 pm Mobility Class 7pm Wilmington Weightlifting Club: Rest

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  • Its that time of the year again! We are ready to kick off our 2015 Body Transformation Challenge! Initial Body Fat Testing/Before Photos – February 18-21st Final Body Fat Testing/Before Photos – April 1-4 $50 Entry Fee    REGISTER HERE —> SEMINARS TAB If you would like your body fat measured in between the initial and […]

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  • 2/9/2015

    By cody | In Today's Workout | on February 8, 2015

    Brandon, Misty, Laura, Kiff, and Scott working through Saturday’s Raider WOD. CrossFit Back Squat – 5r x 5s Increase 3-5% from last week AMRAP 8min: 3 Power Cleans 185lb/115lb 3 Burpees Over the Bar 3 Box Jumps 30/24 Supplemental 3 rds of: Row 500m, rest 2min Run 400m, rest 2 min Wilmington Weightlifting Club (A) Snatch – heavy […]

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  • 2/8/2015 Pics From The Week

    By cody | In Today's Workout | on February 7, 2015
  • 2/7/2015

    By cody | In Today's Workout | on February 6, 2015

    CrossFit In teams of 4-6, complete the following for time: 300m Raider Push to Cul De Sac 300m run back to gym 100 KB Swings 24/16 100 Sandbag Cleans 300m Sandbag Run 300m run back to gym 100 Deadlifts 115/95 100 Burpees 300m Sandbag Run 300m Raider Push Supplemental Run 40min @easy pace Wilmington Weightlifting […]

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  • 02/06/2015

    By Thomas | In Today's Workout | on February 5, 2015

    CrossFit 5 rounds of: 5 Bench Press 10 Bent Over Rows rest 2:30 b/w rds then: 3 rounds of: 20 Double Unders 10 Burpees Supplemental Row 250 meters x 5 rest 2 minutes b/w   Wilmington Weightlifting Club: (A) Snatch – [65% x 2, 70% x 2, 80% x 2, 85% x 1, 90% x 1] x […]

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  • Tony’s Birthday WOD 02/05/2015

    By Thomas | In Today's Workout | on February 4, 2015

    Crossfit: Tony’s Birthday WOD For Time: 800 meter run 19 Dead Lifts 135/95 19 Pull Ups 400 Meter Run 19 Power Cleans 135/95 19 Box Jumps 400 Meter Run 19 Ground to Over Head 135/95 19 Toes to Bar 800 Meter Run Crossfit Supplemental: row 2k rest 8 minutes row 2k Wilimington Weightlifting Club (A) Jerk […]

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  • 2/4/2015

    By cody | In Today's Workout | on February 3, 2015

      Monsters In Training 5:45pm Open Gym 7-10am 5-8pm Mobility Class 9am 7pm Wilmington Weightlifting Club Rest

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  • 02/03/2015

    By Thomas | In Today's Workout | on February 2, 2015

    Crossfit: Shoulder Press 5 Reps x 5 Sets Then: 6min AMRAP: 10  Kettle Bell Swings 24kg/16kg 5 Hand Stand Push Ups Wilmington Weightlifting Club (A) Power Snatch – [65% x 1, 70% x 1, 75% x 1, 80% x 1] x 3; 70% x 2 x 3 Power Clean and Jerk – [60% x 1, 65% […]

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  • 02/02/2015

    By Thomas | In Today's Workout | on February 1, 2015

    Its not too late to sign up for our Valentine’s Day Massacre Competition! Click Here for more info.   Crossfit: Back Squat 5 reps x 5 sets Then: “Grace” 30 Clean and Jerks for Time 135/95 CFW Supplemental Row 500m x 6 rest the time it takes you to complete each Wilmington Weightlifting Club All Snatch […]

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  • 02/01/2015 Week In Pics

    By Thomas | In Today's Workout | on January 31, 2015
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