Today’s Workout'S ARCHIVE

  • 7/28/2014

    By Preston Landt | In Today's Workout | on July 27, 2014

      Crossfit Deadlift 3rx4s @85% then max reps x 1s @80% then: 2 rds for time: 1 min front squats, 135/95 1 min knees-to-elbow 1 min burpee box jumps, 24/20 1 min front plank hold 1 min rest Wilmington Weightlifting Club Back Squat: heavy double 3 position snatch (Power, below knee, Floor): 70% x 5 Power […]

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  • 7/27/2014

    By cody | In Today's Workout | on July 26, 2014
  • Olympic Weighlifting Course Starts Today!

    By Preston Landt | In Today's Workout | on July 25, 2014

    There will be no Monsters In Training today.     Crossfit In teams of 2, with one partner working at a time, complete the following: 25min AMRAP: 300 Sledgehammer swings 12/8 200 KB Swings 24/16 With the remaining time, AMRAP Thrusters 95/65 *The partner not performing sledgehammer swings/thrusters will be holding a KB (24/16) *If the […]

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  • Olympic Weightlifting Course Begins Tomorrow

    By Preston Landt | In Today's Workout | on July 24, 2014

    Our next Olympic Weightlifting Course starts tomorrow morning at 9;30am. There are still spots available. CLICK HERE for more information.     CrossFit Shoulder Press – 1RM then: 3 rounds for time: 10 Bar-facing Burpees 15 Push Press, 115/75 20 Box Jump Overs Wilmington Weightlifting Club Hang snatch (power + below knee): Heavy double Hang […]

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  • 7/24/2014

    By Preston Landt | In Today's Workout | on July 23, 2014

        CrossFit Back Squat – 1RM then: For time: 12-9-6 Power Clean, 135/95 Toes To Bar Wilmington Weightlifting Club Back Squat: Work up to a heavy set of 4 Jerk: 85% x 3 x 5 Snatch pulls: 115% of snatch x 3 x 4 Clean pulls: 115% of clean x 3 x 4

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  • 7/23/2014

    By Preston Landt | In Today's Workout | on July 22, 2014

        Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  •     Crossfit Bench Press – 1RM then: AMRAP 10min: 5 Pull-ups 10 Push-ups 15 Sit-ups Wilmington Weightlifting Club Snatch: Heavy triple Clean and Jerk: Heavy Triple Run 1 mile

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  • DL Test Day

    By cody | In Today's Workout | on July 20, 2014

        CrossFit Deadlift Test Day Deadlift – 1RM   Wilmington Weightlifting Club OHS: Max Cuban Press: 6-8 x 4 Romanian Deadlifts: 6-8 x 4 Shoulder Press: 6-8 x 4

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  • 7/20/2014

    By cody | In Today's Workout | on July 19, 2014
  • Kid’s Camp Starts Monday

    By cody | In Today's Workout | on July 18, 2014

    CFW’s Kids Camp starts this Monday, July 21st! Ages 4-7 are from 8am-12pm Ages 8-12 are from 1pm-5pm     CrossFit In teams of 3, with 1 person working at a time, complete the following for time: 2 rounds of: Run 300m to cul-de-sac 100 Air Squats 70 Push-ups Run 300m Backwards back to CFW […]

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  • 7/18/2014

    By cody | In Today's Workout | on July 17, 2014

        CrossFit Push Press – 3r x 5s then: For time: 10 Burpees 20 CTB 30 Hand Release Push-ups 60 Wallballs 20/14 30 Hand Release Push-ups 20 CTB 10 Burpees Wilmington Weightlifting Club Clean from blocks: work up to a heavy double Snatch from blocks: work up to a heavy double For completion: 100 GHD Sit ups 100 GHD […]

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  • Nutrition Class Tonight

    By cody | In Today's Workout | on July 16, 2014

    There will be a NO COST Nutrition Class tonight at 6pm 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 the gym. All […]

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  • Beach Fit Cancelled

    By Preston Landt | In Today's Workout | on July 16, 2014

    Beach Fit is cancelling the workout tonight due to the weather. We are still having Mobility Class at 6pm.

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  • Beach Fit Tonight

    By cody | In Today's Workout | on July 15, 2014

          Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • NO COST Nutrition Class Thursday 6pm

    By cody | In Today's Workout | on July 14, 2014

    There will be a NO COST Nutrition Class Thursday at 6pm 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 the […]

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  • 7/14/2014

    By Preston Landt | In Today's Workout | on July 13, 2014

        Crossfit Back Squat 3rx5s 90% Deadlift 3rx5s 90% then: 5 min AMRAP: 50 Sit ups with the remaining time AMRAP burpees Wilmington Weightlifting Club 3 Position Clean (power, below knee, floor) – 65% x 3 sets, 70% x 3 sets, 75% x 2 sets, 80% x 1 set OHS: work up to a heavy triple […]

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  • 7/13/2014

    By cody | In Today's Workout | on July 12, 2014
  • 7/12/2014

    By Preston Landt | In Today's Workout | on July 11, 2014

        Crossfit In teams of 3-4, with 2 people working at a time, complete the following: 100 Toes to bar 2 Rope Climbs per person 150 Overhead Squats 75/55 2 Rope Climbs per person 50 Tire Flips 2 Rope climbs per person

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  • 7/11/2014

    By Preston Landt | In Today's Workout | on July 10, 2014

          Crossfit Shoulder Press – 3r x 5s then: 12 min AMRAP ascending ladder: 1 Deadlift (155/105), 1 Power Clean (155/105), 1 Burpee over bar 2 Deadlifts, 2 Power Clean, 2 Burpee over bar and so on….  

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  • CrossFit Wilmington and the Wilmington Weightlifting Club will start their next Olympic Weightlifting Course on Saturday, July 26th. Classes will meet Tuesday evenings at 5:30pm and Saturday mornings at 9:30am. This course is for individuals who want to drastically improve their lifting technique, add weight to their lifts, and make their CrossFit workouts more efficient. The […]

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  • Paddleboarding WOD July 13th

    By Preston Landt | In Today's Workout | on July 8, 2014

    Sunday at 9am we will be joining our friends at Wrightsville SUP for some paddleboarding with a CrossFit twist! For more information CLICK HERE.        Come have some fun in the sand and water with Beach Fit at 6:15pm at the Oceanic Pier in Wrightsville Beach!   Bodyweight Class 6:30am Ab-Thrash 7:15am Mobility […]

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  • Nutrition Class July 17th

    By Preston Landt | In Today's Workout | on July 7, 2014

        Nutrition Class Thursday, July 17th – 6pm-8:30pm Upstairs Conference Room FREE for all CFW members and non-CFW members This seminar is for anyone interested in learning about healthy food choices and improving your overall health, recovery, and performance. Whether you are training for a CrossFit competition, half or full marathon, or just overall well […]

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  • 7/7/2014

    By cody | In Today's Workout | on July 6, 2014

        CrossFit Back Squat – 3r x 6s RDL – 6r x 4s then: For time: 25 Toes To Bar Run 400m 25 Toes To Bar

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  • 7/6/2014

    By cody | In Today's Workout | on July 5, 2014

    There will be open gym today from 1:30-3:30pm.

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  • 7/5/2014

    By cody | In Today's Workout | on July 5, 2014

    There will be open gym from 10:30am until noon today. Great job to everyone who came out for Painstorm on the 4th! There will be open gym on Sunday from 1:30-3:30pm.      

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  • Happy July 4th

    By cody | In Today's Workout | on July 3, 2014

    There will be two classes on Friday. The first at 9:00am and second at 10:30am. There will be no early morning or afternoon classes. Open gym will be available from 9am-12pm.     CrossFit PainStorm III “Independence Day” 76 Clean and Jerk 45lbs 76 Wallballs 20/14 76 Box Jumps 20″ 76 Pull-ups 76 KB Swings 16kg […]

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  • Afternoon Classes Cancelled

    By cody | In Today's Workout | on July 2, 2014

    All afternoon classes have been cancelled today due to Hurricane Arthur. Please travel safely.    We will be running the Painstorm 76 workout Friday morning at 9:00am and 10:30am. There will be no early morning or afternoon classes. Open gym will be from 9-12pm. The gym will be closed on Saturday, July 5th.     […]

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  • Summer Sign-up Special!

    By cody | In Today's Workout | on July 1, 2014

          Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open gym 7-10am 5-8pm

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  • July 4 Schedule

    By cody | In Today's Workout | on June 30, 2014

    We will be running the Painstorm 76 workout Friday morning at 9:00am and 10:30am. There will be no early morning or afternoon classes. Open gym will be from 9-12pm. The gym will be closed on Saturday, July 5th.         CrossFit Bench Press 5r x 5s @75% rest 2min Bent Over Row 6-8r x […]

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  • 6/30/2014

    By cody | In Today's Workout | on June 29, 2014

          CrossFit Deadlift 85% 3r x 5s FFR Split Squats 4-5r x 4s then: For time: 30 Ab mat Sit-ups 40 Jumping Pull-ups 50 Flutter kicks (4 count – 1,2,3,1) Wilmington Weightlifting Club Clean: 75% x 3 x 3, 80% x 2 x 2 Jerk from behind the neck (hold split 3 seconds): […]

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