Today’s Workout'S ARCHIVE

  • 4/16/2014

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

    There will be no kids care on Saturday due to Easter weekend.       Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Wrightsville SUP This Saturday

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

    There are still a few spots open for paddle boarding this Saturday. We will be renting boards from Wrightsville SUP. The sign-up sheet is on the upcoming events board. Please see Cody to reserve your spot.       CrossFit Bench Press – 5RM Fat Bar Pull-ups – 5-6r x 5s rest 90sec b/w sets […]

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  • Monsters In Training

    By cody | In Today's Workout | on April 13, 2014

    M.I.T. (Monsters In Training) will take place on Saturdays, starting May 3rd. We will be having a kickoff workout and ice breakers followed by a refreshing treat for our little monsters. The event will take place from 8:45-10:15am. For more information on our M.I.T program or to sign your little one(s) up, please contact Stephanie […]

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  • 4/13/2014

    By cody | In Today's Workout | on April 12, 2014
  • 4/12/2014

    By cody | In Today's Workout | on April 11, 2014

        CrossFit In teams of 3-4, complete the following for time: 150 Overhead Walking Lunges 45/25 150 Push-Ups 300m Raider Push to flagpole and back 100 Overhead Walking Lunges 45/25 100 Push-ups 600m Raider Push to cul-de-sac and back ***2 people working at a time on lunges and push-ups

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  • Let’s take our fitness outside and get some sun! We’ve teamed up with Wrightsville Beach SUP for a morning of sun, fun, and fitness on the water. We’ve 20 boards reserved for a quick lesson and two hours on the water with WSUP on Saturday April 19th at 9am. Contact Cody to reserve and pay […]

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  • 4/10/2014

    By cody | In Today's Workout | on April 9, 2014

        CrossFit Run 400m x 4  - Rest 2min b/w attempts then: For Time: 50 Axle Clean To Thruster 135/85 40 Double Unders 30 Toes To Bar

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  • Chip Training For Masters Qualifier

    By cody | In Today's Workout | on April 8, 2014

        Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Supplement Bar Hours Change

    By cody | In Today's Workout | on April 7, 2014

    The supplement bar will now be open until 8pm on Monday, Tuesday, Thursday, and Friday.     CrossFit Bench Press 7-8r x 5s then: 3 rounds of: 1min Push Press 75/55 1min Strict Chin-Ups 1min Hand-Release Burpees 1min Front Plank Hold 1min rest  

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  • 4/7/2014

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

        CrossFit Back Squat 3r x 5s then: “Fran” 21-15-9 Thruster 95/65 Pull-ups CFW Supplemental Run 200m x 6 – rest the time it takes you to complete each  

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  • 4/6/2014

    By cody | In Today's Workout | on April 5, 2014
  • Body Transformation Winners

    By cody | In Today's Workout | on April 4, 2014

    Congratulations to Nicole and Scott for winning the Body Transformation Contest! Great job to everyone who participated. Runners up will be announced on Saturday.   Nicole lost 11lbs and 5% bodyfat.   Scott lost 25lbs and 6% bodyfat.   CrossFit In teams of 2, complete the following: 5min to complete: 400m run AMRAP Axle G20 […]

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  • 4/4/2014

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

        CrossFit For Time: 200m Sled Drag +85/+50 to flagpole and back then: 5 rounds of: 7 Clean 135/95 10 Pull-ups ***Record total time Wilmington Weightlifting Club Snatch – [65% x 2, 70% x 2, 80% x 2, 85% x 1, 90% x 1] x 3 Clean & Jerk – [65% x 2, 70% […]

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  • 4/3/2014

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

        CrossFit AMRAP 20 min of: 10 Push Press 115/75 10 KB Swings 24/16 10 Box Jump 24/20 Run 400m CFW Supplemental Run 1 mile for time Wilmington Weightlifting Club Hang Snatch (For each rep, start at floor, pause at knee for 2 seconds, pause at power for two seconds) Snatch – 60% x […]

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  • The next Olympic Weightlifting Course will start next Wednesday, April 9th and run through Wednesday, May 14th. Classes will meet on Wednesdays at 7am and 6pm and on Saturdays at 9am. The primary instructor will be Danny. Assistant instructors will be Walt and Jonathon. Cost is $150. Sign-Up sheet is in the lobby.     […]

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  • With Spring finally on its way, we are launching shirts, tanks, and v-necks with our new logos. The shirts and tanks are top of the line, fitted garments you will want to wear in and out of the gym! Tshirts $25 / Tanks $20 / V-necks $25 – Color choice: Sapphire (bold turquoise blue) or […]

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  • New Instructors

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

        CrossFit Back Squat 4r x 5s then: “Diane” 21-15-9 Deadlift 225/155 HSPU CFW Supplemental Run 400m x 6 rest 90sec b/w Wilmington Weightlifting Club If you were not able to max out this weekend due to the Level I certification, do that today. Otherwise: Snatch – [65%x1, 75%x1, 85%x1, 90%x1, 80%x1] x 2 […]

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  • Gym Closed Sunday

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

    The gym will be closed Sunday due to the Level 1 Seminar.  

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  • The gym is closed on Saturday and Sunday due to the Level 1 Seminar. Please join us at CrossFit Carolina Beach at 9am for a fun community workout.      

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  • Gym Closed Saturday & Sunday

    By cody | In Today's Workout | on March 27, 2014

    The gym will be closed Saturday and Sunday due to the Level 1 Seminar. Please join us at CrossFit Carolina Beach at 9am for a fun community event. They will be serving food at noon.   CrossFit Open WOD 14.5 For Time: 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Burpees Wilmington Weightlifting Club Power […]

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  • Ladies Night Thursday 6:30pm

    By cody | In Today's Workout | on March 26, 2014

    On Thursday, CFW Instructor Melissa Hoff will host a night of food, fitness, and fun lady specific topics health topics. It is free to all women… you do not need to be a CFW member to attend. Guys will meet at the Fox N Hound in Mayfaire at 7:30pm.       CrossFit The gym […]

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  • 3/26/2014

    By cody | In Today's Workout | on March 25, 2014

        Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Ladies Night This Thursday

    By cody | In Today's Workout | on March 24, 2014

     There will be no kids care Tuesday morning.   Ladies, please join CFW Instructor Melissa Hoff Thursday evening March 27th from 630-830pm for a talk on women specific training, dieting, and health. She’ll cover topics ranging from hormones, weight loss, training, and healthy cosmetics. Her knowledge in sport, training, and success comes from her own […]

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  • Supplement Bar Hours Change

    By cody | In Today's Workout | on March 23, 2014

    The supplement bar will be open only in the evenings from now on. The schedule is as follows: Monday 4:30-7:15pm Tuesday 4:30-7:15pm Thursday 4:30-7:15pm Friday 4:30-7:15pm Saturday 9am-12pm     CrossFit CrossFit Wilmington will be closed this Saturday and Sunday due to the CrossFit Level 1 Cert. Please join us at CrossFit Carolina Beach on Saturday at 9am […]

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