Today’s Workout'S ARCHIVE

  • 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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  • 6/29/2014

    By cody | In Today's Workout | on June 28, 2014

    Congratulations to all of the lifter in the 2014 Summer Lift Off.  Thank you to all who volunteered to make it such a great event!    

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  • 2014 Summer Lift Off Today

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

    The gym will be closed on Saturday due to the Weightlifting Meet. Everyone is welcome to come watch. The ladies will start at 9am followed by the men at noon. Gene will be running a workout at Wrightsville Beach Park at 9am.  

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  • 6/27/2014

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

          CrossFit Push Press - 3r x 5s For time: 70 Wallballs 20/14 70 Pull-ups 70 KB Swings 24/16 Wilmington Weightlifting Club Mobility and technique work with bar (Work your lifts from Tall, all 3 hang positions, snatch balances etc.)

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  • Thank You

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

    Thank you to all who helped with the renovations today. Your help is greatly appreciated!       CrossFit For time: 10 Axle Deadlift 165/115 60′ Backwards Sled Drag +90/+50 10 Axle Deadlift 60′ Sled Drag Rest at least 10min For time: 20 DB Thrusters 45/25 20 Hand-release Burpees 400m Run Wilmington Weightlifting Club Snatch: work up to 70% […]

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