Today’s Workout

The CrossFit Wilmington Workouts


Matt M. during Saturday's Team WOD

Max Week 10

This week we will focus on maxing the Deadlift, Bench Press, Back Squat and Shoulder Press. You guys have made great gains over the past 8 weeks of our strength period. We concentrated on squating, pulling and pressing movements using full ROM and strict technique. We introduced the use of supportive exercises (remember bicep curl friday!) […]


peiwen kb snatch

Team WOD Saturday 8

CrossFit In teams of 2 or 3 complete the following for time. . . 12 rope climbs (18’/15′) 100 thrusters (95/65) 400 m pole carry 100 knees to elbows 100 overhead walking lunges (20) 1500 m row *only 1 person working at a time except on the pole carry Olympic […]


CFW instructor Aaron teaching a ju-jitsu demo at our Kids Kamp

CFCB Affiliate WOD Tomorrow 12

Join us at CF Carolina Beach tomorrow at 8am for an Affiliate WOD Olympic Weightlifting Class 9am Tomorrow No Yoga this Sunday (7/24) Crossfit Back Squat 1-1-1-1-1-1 * Use 90-95% of your heavy single from July 8th EMOM- Every Minute on the Minute KB Snatch (24/16) -alternate hands each rep Burpee […]


Matt M receiving the snatch in the proper position.  Shoulders active, chest up, weight in the heels.

Wednesday 20 July 4

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. _____________________________________________________________________________ Crossfit Bench Press 1-1-1-1-1-1-1 Use 90-95% of your last heavy single 3 […]


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 […]


FB revised

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. […]


FB revised

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