Today’s Workout

The CrossFit Wilmington Workouts


Megan and Rachael taking our kids through a workout at the second annual Kids Kamp.  This year's camp has 23 participants.

Yoga and Beach WODS 6

Upcoming Events Saturday, July 23 – Wilmington Affiliates Gathering and Team Workout at CF Carolina Beach  8 am: sign ups are on the whiteboard. CrossFit Level 1 Certification – September 24-25 Click here for more info and registration. __________________________________________________________________________________________ Today’s Hours 6:15am Beach WOD 8am Gym Opens 5:30pm Gym Closes […]


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More Heavy Singles 8

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Upcoming Events Wednesday July 20 – Beach Workout at Wrightsville Beach lifeguard tower 11. Saturday, July 23 – Wilmington Affiliates Gathering and Team Workout at CF Carolina Beach  8 am: sign ups are on the whiteboard. CrossFit Level 1 Certification – September 24-25 Click here for more info and registration. […]


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Putting your Heavy Singles to use 4

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Motivation for Oly Course… httpv://www.youtube.com/watch?v=04HoWHsLksI Crossfit At 90 – 95% of your heavy single from 8 July Deadlift 1-1-1-1-1-1 1 minute 30 seconds recovery b/tw sets Tabata these… Box jumps Pullups Olympic Weightlifting 1 Snatch Shrug Pull + 1 Snatch High Pull + 1 Snatch x 5 Snatch Grip Deadlift […]


StrongNewSkinny

The Paleo Diet. It’s not just for cavemen. 5

Thursday we revisited an old post that had much to do with women’s health.  It made me think a bit about how there is very little info in the health and fitness mainstream that actually addresses women’s health. Society puts so much pressure on women to look a certain way […]


Oly Class

Team WOD Saturday

Crossfit In teams of 3-4 complete the following for time… 100 Slamballs (20) 400m run 100 Double push-up Burpees 400m run 100 Wallballs (20) 400m Run 25 Jump in/out Tire flips (350) Olympic Weightlifting Class at 9am


The mobility seminar this past Tuesday was a great success.  Dr. McGraw passed on valuable information regarding the squat and push up that will help keep you healthy while working out.

Friday Fun 2

CrossFit Back Squat 3 – 3 – 3 – 3 – 3 – 3  (3/1/3/0) Pick a set of DB or KB and complete 5 rounds of the following… 8 Dead Hang Pull Ups 12 Shoulder Press 6 Rear DB Raises 6 Lateral Raises 6 Front Raises 6 Bicep Curls […]


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Alternatives to NSAIDs 6

Anyone remember the post where Maria Sorg and I had an excellent conversation about NSAIDs (Ibuprofen, Naproxen Sodium, Celecoxib, etc.) and how they affect inflammation?  If you don’t remember it, check it out.  Ladies may find the info there very useful. Maria and I chatted back and forth a bit (while […]


Chuck performing a box step in yesterday's workout.  The box steps develop balance, a skill often overlooked in CrossFit programming.

The CrossFit Wilmington Beach Workouts are tough! 5

Heck yeah… the CFW beach workouts are serious workouts that leave the most fit of us run into the ground.  They typically take the fastest participants over 30 minutes.  They are not a quick little workout we throw together just to get a little sun rays.  They are sand in […]


Chris T knocking out weighted pull ups in yesterday's WOD.

Mobility Seminar 7pm Tonight 8

Tonight at 7pm Dr. Eric McGraw will hold a Mobility Seminar here at CFW.  Dr. McGraw recently attended the Crossfit Mobility Certification with Kelly Starrett, DPT;  author of the Mobility WOD.  Many CFW members and athletes worldwide have incorporated Kelly’s mobility work into their daily routines and experienced the benefits.  Learning […]