Today’s Workout'S ARCHIVE

  • 3/26/2015

    By cody | In Today's Workout | on March 25, 2015

    There will be no MIT or kids care on Saturday. We apologize for the inconvenience. CrossFit Deadlift – work up to a heavy double then 5r x 5s @80% then: 3 rounds of: 9 Front Squat 165/105 12 Toes To Bar 15 Burpee over the Bar CFW Supplemental: Run 1.5 miles for time Weightlifting Club: […]

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  • 3/25/2015

    By cody | In Today's Workout | on March 24, 2015

      Strongman 6pm Monsters in Training 5:45pm Mobility Class 9am 6pm Open Gym 7-1pm 3:30-8pm

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  • SealFit 20X Challenge Coming April 18th

    By cody | In Today's Workout | on March 23, 2015

    CrossFit: Bench Press Work up to a heavy double then 5 Reps X 5 Sets at 80% Then: AMRAP 8min: 7 Push Press 135/95 7 Pull-ups 7 Hand Release Push-Ups 7 TTB Wilmington Weightlifting Club: (A) Snatch + Overhead Squat – [60% x 1, 65% x 1, 70% x 1, 75% x 1] x 2 […]

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  • 03/23/2015

    By Thomas | In Today's Workout | on March 22, 2015

    CrossFit Back Squat – work up to a heavy double then 5 Reps X 5 Sets @80% then: 3 rounds for time: Run 200m 40 Alternating Walking Lunges CFW Supplemental Row 500m x 6 Rest 1:45min b/w

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  • Pics From The Week 3/22/2015

    By cody | In Today's Workout | on March 21, 2015
  • 3/21/2015

    By cody | In Today's Workout | on March 20, 2015

    CrossFit In teams of 3-4, with 2 people working at a time, complete the following: 200 KB Swings 200 Hand-Release Push-Ups 800m Sled Drag +135 800m Backwards Sled Drag CFW Supplemental Run 35min @easy pace Wilmington Weightlifting Club Snatch [65% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2] x 2 Clean & […]

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  • 3/20/2015

    By cody | In Today's Workout | on March 19, 2015

    Rob performing sledgehammer swings with the 50lb hammer during the 5:45am class on Tuesday. CrossFit Open WOD 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans […]

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  • 3/19/2015

    By cody | In Today's Workout | on March 18, 2015

    Chris T. performing front rack walking lunges with the axle bar. CrossFit Deadlift – 2r x 6s then: For time: 9 Shoulder to Overhead w/ Axle 105/75 30′ Axle Front Rack Walking Lunge 15 Box Jumps 30/24 30 Wallballs 20/14 21 Burpees CFW Supplemental Row 1k x 3 Rest walk 5min Wilmington Weightlifting Club (A) Snatch Balance – Work up […]

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  • 03/18/2015

    By Thomas | In Today's Workout | on March 17, 2015

    New member Colby performing kettle bell swings during last nights Intro class. CrossFit Rest day open gym 7am-10am & 5pm-8pm MIT: 5:45 Strongman Training:  Rest Day Wilmington Weightlifting Club: Rest Day

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  • 3/17/2015

    By cody | In Today's Workout | on March 16, 2015

    12 hour event introducing SEALFIT and Unbeatable Mind methods through an extended hybrid challenge training Delivered by certified SEALFIT coaches Content covered and skills trained include: SEALFIT Training philosophy, skills and life strategies Develop Powerful Focus, including Arousal and Attention Control Navy SEAL-level Planning, Goal Setting and Achievement Elite-level decision making in all situations, no […]

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  • We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. There is an order sheet on supplement counter or you can contact Thomas to order. The last day to pre-order will be […]

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  • 3/15/2015

    By cody | In Today's Workout | on March 14, 2015

    Congrats to all of the lifters who competed in the Luck of The Irish Powerlifting Meet in Newport, NC.

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  • 03/14/2015

    By Thomas | In Today's Workout | on March 13, 2015

    Strongman Class 11:30am CrossFit Partner Wod: One partner working at a time 20-40-60-80 reps for time of: Box Jump Overs 24/20 Deadlift 95/65 Push press 95/65 Supplemental 4 rounds @70% of: Row 1k Run 800m Wilmington Weightlifting Club Team training 11:00  Power Snatch – [65% x 2, 70% x 2, 75% x 1, 80% x 1] x 3 […]

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  • 03/13/2015

    By Thomas | In Today's Workout | on March 12, 2015

    Crossfit: CrossFit Open WOD 15.3 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders Scaled: Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Wilmington Weightlifting Club: (A) Snatch – heavy single Then… 85% x 2 x 2; 90% x 1 x 2 Clean & Jerk – heavy single Then… […]

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  • 03/12/2015

    By Thomas | In Today's Workout | on March 11, 2015

    Jana F. performing a Back Squat Crossfit: DeadLift 3 reps x 5 Sets at 85% of 1Rep Max Then AMRAP in 7 min. 3-6-9-12-and so on…. Clean & Jerk 135/95 Toes To Bar Supplemental: Row 1k x 3 rest 3min b/w attempts Wilmington Weightlifting Club: (A) Jerk Balance: 3 x 4 Jerk – 75% x […]

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  • 3/11/2015

    By cody | In Today's Workout | on March 10, 2015

    We are taking pre-orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. There will be an order sheet on supplement counter or you can contact Thomas to order. Mobility Class 9am 7pm Strongman Training: 6pm […]

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  • 03/10/2015

    By Thomas | In Today's Workout | on March 9, 2015

    Crossfit: Push Press 3 Reps X 5 Sets Then: Amrap in 7 minutes: 7 Burpees 7 Hand-release Push-ups Supplemental: Run 800 Meters, rest time it took to run x4 Wilmington Weightlifting Club: (A) Snatch from knee + Snatch + OHS: [60% x 1; 65% x 1; 70% x 1; 75% x 1; 80% x 1] […]

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  • 3/9/2015

    By cody | In Today's Workout | on March 8, 2015

    We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. Inspired by none other than CFW Coaches Jordan Adcock and Melissa Hoff, and designed by our own Rachael Dowdy, the DBAP […]

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  • Pics From The Week 3/8/2015

    By cody | In Today's Workout | on March 7, 2015
  • Pre-Order NEW Shirts/Tanks 3/7/2015

    By cody | In Today's Workout | on March 6, 2015

    We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. Inspired by none other than CFW Coaches Jordan Adcock and Melissa Hoff, and designed by our own Rachael Dowdy, the DBAP […]

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  • NEW Introduction Course 3/6/2015

    By cody | In Today's Workout | on March 5, 2015

    New 1 Class, $50.00 Introduction to CrossFit course! Joining and doing CrossFit in Wilmington is now easier and more affordable than ever! We have streamlined our 2 day Intro Course into a 1 day, all encompassing intro course and reduced the cost to $50. We have the facility and staff to handle more new clients […]

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  • 3/5/2015

    By cody | In Today's Workout | on March 4, 2015

    Lourdes performing handstand push-ups.   CrossFit Deadlift 3r x 5s then: 3 rounds of 7 Front Squat 135/95 7 Box Jumps 30/24 7 KB Swing 24/16 Supplemental Row 750m @85% x 4 rest 2min b/w

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  • 3/4/2015

    By cody | In Today's Workout | on March 3, 2015

    MIT 5:45pm Strongman 6:00pm Open Gym 7-10am 5-8pm Mobility Class 9am 7pm

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  • 03/03/2015

    By Thomas | In Today's Workout | on March 2, 2015

    Kyle M. Front Squatting 315lbs Crossfit: 5 rounds of: Bench Press 4 Reps  x 5 Sets Weighted Chin-Up 6 Reps rest 2:00 Then: For time: 30 HSPU 40 KB Swings 24/16 50 Pull-ups 60 Sit ups Wilmington Weightlifting Club (A) Power Snatch – [65% x 1, 70% x 1, 75% x 1, 80% x 1] […]

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  • 03/02/2015

    By Thomas | In Today's Workout | on March 1, 2015

    Brandon O. and Emily M. training for The Southern Powerlifting Federation Luck Of the Irish Challenge Meet on March 14th. Crossfit: Back Squat 4 Reps x 5 Sets Then: 5 minute AMRAP 2 Dead Lifts 155/115 2 Hang Power Cleans 155/115 2 Front Squats 155/115 Supplemental: 6 Rounds of Run 400 Rest 1 minute+ Row 500 […]

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  • 02/28/2015

    By Thomas | In Today's Workout | on February 27, 2015

    Stan completing a 275lb clean & jerk during Open WOD 15.1A on Friday. Crossfit Partner WOD: Complete the following with only one member working at a time 80 Alternating Plate Push Ups on a 45lb plate (one hand on plate, one hand on ground) 100 Wallball 60 Burpees onto plate 80 Wallballs 40 Alternating Plate Push Ups […]

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  • Open Starts Today! 02/27/2015

    By Thomas | In Today's Workout | on February 26, 2015

      Crossfit: Open WOD 15.1: 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. /  F 75 lb.) Workout 15.1A (6min Time Cap) 1-rep-max clean and jerk Wilmington Weightlifting Club: (A) Power Snatch – 65% x 2 x 5 Power Clean & Jerk – 65% x 2 x 5 (B) Weighted Chin ups: 8-10 […]

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  • 02/26/2015

    By Thomas | In Today's Workout | on February 25, 2015

    Crossfit: Deadlift 5 Sets x 5 Reps Then: AMRAP in 7 minutes: 5  Kettle Bell Swings 32/24 10 Box jumps 24/20 Supplemental 15 rounds of: Row 1 min/1min off @85% Wilmington Weightlifting Club (A) Tall Snatch: 50% x 2 x 4 Tall Clean: 50% x 2 x 4 Jerk: 75% x 2 x 2, 80% x 2 […]

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  • Nutrition Class Tonight 2/25/2015

    By cody | In Today's Workout | on February 24, 2015

    There will be a NO COST Nutrition Class Wednesday evening at 6:30pm 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 […]

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  • Delayed Opening 2/24/2015

    By cody | In Today's Workout | on February 23, 2015

    We will have a delayed opening on Tuesday. There will be no 5:45am class due to the weather. We will plan on opening at 9am. Please check back for updates if anything changes.   There will be a NO COST Nutrition Class Wednesday evening at 6:30pm in the upstairs conference room. This class is for […]

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