Today’s Workout'S ARCHIVE

  • 8/23/2014

    By Preston Landt | In Today's Workout | on August 22, 2014

      CrossFit In teams of 2 complete: “Partner Cindy” 40 minute AMRAP 5 pullups 10 pushups 20 squats *Partners alternate every round *After every 10 rounds (5 each person), both partners run 400m Wilmington Weightlifting Club Back Squat – 90% x 3 x 8 Snatch – 75% x 3, 80% x 3, 85% x 2, […]

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  • NEW Shirts, Tanks, V-Necks

    By Preston Landt | In Today's Workout | on August 21, 2014

    We are putting in a pre-order for our new shirts! Talk to an instructor or staff member at the protein bar to get yours on order.     CrossFit 3 rounds for time: 50 Double Unders 40 Push Press, 95/65 30 Front Squats, 95/65 20 Front Rack Lunges Wilmington Weightlifting Club Power Snatch – 65% x […]

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  • 8/21/2014

    By Preston Landt | In Today's Workout | on August 20, 2014

      CrossFit Complete both events twice: 2 rounds for time: 50ft Prowler Rope Pull, +90/+50 50ft Prowler Low Push, +90/+50 rest 5-10 minutes AMRAP 4min: 5 Axle Bar Deadlifts, 105/85 5 Axle Bar Cleans 5 Axle Bar Shoulder to Overhead Wilmington Weightlifting Club Back Squat – 85% x 5 x 5 Hang Clean from below the knee […]

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  • Back To School Special

    By Preston Landt | In Today's Workout | on August 19, 2014

          Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Olympic Weightlifting Seminar w/ James Tatum

    By Preston Landt | In Today's Workout | on August 18, 2014

    On Saturday, September 6th, Team USA and Muscle Driver team member James Tatum will be at CFW to present a seminar on olympic weightlifting. The seminar runs from 9:30am-5pm with a 1 hour lunch break.  James will begin the day by going over the snatch followed by lunch then clean and jerk. He will also cover assistance […]

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  • 8/18/2014

    By Preston Landt | In Today's Workout | on August 17, 2014

        Crossfit Front Squat 3rx5s @85% of last week’s heavy single then: “Helen” 3 rounds for time: 400m run 21 KB Swings 24/16 12 Pull-ups Wilmington Weightlifting Club Back Squat – 75% x 10 x 3 Hang Snatch from below the knee – 70% x 3 x 2, 75% x 3, 80% x 2 […]

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  • 8/17/2014

    By cody | In Today's Workout | on August 16, 2014
  • 8/16/2014

    By Preston Landt | In Today's Workout | on August 15, 2014

        Crossfit In teams of 6, complete the following for time: Raider low carry to cul-de-sac 100 KB Swings 24/16 100 Goblet Squats 100 Front Rack Lunges 95/65 Raider push back to CFW Each team has 1 KB and one barbell they must carry out to the cul-de-sac. Wilmington Weightlifting Club Team Training 9:30am

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  • 8/15/2014

    By Preston Landt | In Today's Workout | on August 14, 2014

        Crossfit Complete both events twice. Rest 5-10 minutes between each round. For time: 10 tire flips 200ft farmers carry w/ torpedoes/24kg KBs rest 5-10 min For time: 200ft sled drag (+115/+80) barbell overhead walk to flagpole and back, 95/65 Wilmington Weightlifting Club Power Snatch – 70% x 3 x 2, 75% x 3 x […]

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  • Join us tonight at Clean Eatz at 203 Racine Dr. from 6:30 to 8:00pm for some good food and good company. Please invite your friends and family to attend as well. Hope to see you there!     Crossfit Power Clean – Work up to a heavy single then: 4 rounds for time: 5 Power Clean @70% […]

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  • Clean Eatz Social Thursday

    By cody | In Today's Workout | on August 12, 2014

    We will be cancelling Thursday’s 6 and 7pm classes due to the Clean Eatz social. Please join us from 6:30-8:00pm at Clean Eatz at 203 Racine Drive for an open house / social. Please bring friends and family! We look forward to seeing you all there.       Bodyweight Class 6:30am Ab Thrash 7:15am […]

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  • Endurance Seminar Tonight

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

    Please join us this evening, August 12th, at 7pm for a no cost clinic on balancing your CrossFit and/or strength work with your endurance work. Tony will explain the basic physiology at play in the different energy systems and how to train them concurrently to achieve your best performance while avoiding overtraining and injury. If […]

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  • Join us this Tuesday evening, August 12th, at 7pm for a no cost clinic on balancing your CrossFit and/or strength work with your endurance work.  Tony will explain the basic physiology at play in the different energy systems and how to train them concurrently to achieve your best performance while avoiding overtraining and injury. If […]

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  • 8/10/2014

    By cody | In Today's Workout | on August 9, 2014
  • Integrating Endurance Training with CFW’s Programming Tuesday, August 12th at 7pm – Upstairs Classroom We have quite a few athletes who have upcoming endurance events and have asked about how to do both CFW’s program and train for their event. So… Join CFW owner, Tony Cowden, this Tuesday evening for a quick, no cost talk […]

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  • 8/8/2014

    By Preston Landt | In Today's Workout | on August 7, 2014

    Next week’s Level 1 Seminar has been cancelled. The gym will still be open Wednesday and Thursday.     CrossFit For time: 100ft yolk carry (+100/+0) 100ft prowler low push (+140/+90) rest 5-10min 2 rounds for time: 80ft KB farmers carry (24/16) 40ft KB front rack carry (24/16) 40ft KB overhead carry (24/16) Wilmington Weightlifting […]

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  • Social At Clean Eatz Aug. 14th

    By Preston Landt | In Today's Workout | on August 6, 2014

    The gym will be closed next Wednesday and Thursday due to the CrossFit Level 1 Cert. BeachFit will be holding a workout at 6:15pm on Wednesday. Clean Eatz has invited us to an open house on Thursday evening from 6:30-8:00pm. The entire menu will be at a discount. We look forward to seeing you all […]

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  • Clean Eatz Social Next Thursday

    By Preston Landt | In Today's Workout | on August 5, 2014

    Next Thursday evening, Clean Eatz has invited CFW to an open house from 6:30-8:00pm. We look forward to seeing you all there!     Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 8/5/2014

    By Preston Landt | In Today's Workout | on August 4, 2014

      Crossfit 5 rounds of: 5-7 Push Press 3-5 Weighted Ring Pull-ups rest 2 min b/w rds then: For time: 10 Rope Climbs 15′ 20 Toes To Bar 40 Hand-Release Push-ups 20 Burpees Wilmington Weightlifting Club Jerk – 80% x 3 x 5 Push Press – 75% x 5 x 2, 80% x 4 x 2 Snatch High-Pull […]

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  • 8/4/2014

    By Preston Landt | In Today's Workout | on August 3, 2014

        Crossfit Back Squat 3r x 4s @85% Max reps x 1s @80% then: Tabata (20sec on/10sec off) the following: 4min Thrusters 95/65 rest 1min 4min Box Jumps 24/20   Wilmington Weightlifting Club Back Squat – 70% x 10 x 3 Block Snatch (knee) – 70% x 3 x 5 Snatch Pull on 2″ […]

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  • No Open Gym

    By Preston Landt | In Today's Workout | on August 2, 2014

    It is summer time and most of you are spending your time in the sun and sand. We are going to cancel open gym on Sunday until Oct. 4th.

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  • 8/2/2014

    By Preston Landt | In Today's Workout | on August 1, 2014

    There will be no Open Gym on Sundays until October. 4th.   CrossFit In teams of 3, with one person working at a time, complete the following: 200 Wall Balls, 20/14 100 Pull-ups 150 Overhead Walking Lunges 45/25 200 Wallballs ***A 45/25lb plate and Wallball must be held at all times. Dropping the plate or wallball will result in a 20 […]

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  • 8/1/2014

    By Preston Landt | In Today's Workout | on July 31, 2014

      CrossFit Push jerk 2rx5s then: For time: 100ft Prowler Push (+140/+90) 100ft Sled Drag (+135/+100) rest 5-10min For time: 300m Farmers Carry (torpedoes/24kg kettlebells) Wilmington Weightlifting Club Clean from blocks: 80% x 1 x 6 Stiff legged deadlift: 6 x 4 Shoulder press: 6 x 4 For completion… 50 Turkish get ups

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  • Schedule Change Reminder

    By Preston Landt | In Today's Workout | on July 30, 2014

    It is summer and you guys are spending your afternoons playing in the sun. We are canceling Sunday Open gym sessions for the remainder of the summer. We will start it up again on October 4th. Also, there will be no more Thursday evening Bodyweight and Ab Thrash classes. However, we will still be having […]

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  • Schedule Change

    By Preston Landt | In Today's Workout | on July 29, 2014

    It is summer and you guys are spending your afternoons playing in the sun. We are canceling Sunday Open gym sessions for the remainder of the summer. We will start it up again on October 4th. Be sure to check out Wednesday’s Bodyweight and Ab thrash classes at 6:30am. Thursday evening’s Bodyweight and Ab Thrash classes have […]

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  • 7/29/2014

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

        CrossFit 5 rds of: 6-8 Push Press 3-5 Weighted Ring Pull-ups rest 2min b/w rds then: 3 rds of: 1min Shuttle Run 20m 1min Rope Climbs 15′ 1min Push-ups 1min rest Wilmington Weightlifting Club 3 position clean (Power, below knee, Floor): 70% x 5 Snatch Balance: work up to a heavy triple Snatch Pulls: […]

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  • 7/28/2014

    By Preston Landt | In Today's Workout | on July 27, 2014

      Crossfit Deadlift 3rx4s @85% then max reps x 1s @80% then: 2 rds for max reps: 1 min front squats, 135/95 1 min knees-to-elbow 1 min burpee box jumps, 24/20 1 min front plank hold 1 min rest Wilmington Weightlifting Club Back Squat: heavy double 3 position snatch (Power, below knee, Floor): 70% x 5 […]

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  • 7/27/2014

    By cody | In Today's Workout | on July 26, 2014
  • Olympic Weighlifting Course Starts Today!

    By Preston Landt | In Today's Workout | on July 25, 2014

    There will be no Monsters In Training today.     Crossfit In teams of 2, with one partner working at a time, complete the following: 25min AMRAP: 300 Sledgehammer swings 12/8 200 KB Swings 24/16 With the remaining time, AMRAP Thrusters 95/65 *The partner not performing sledgehammer swings/thrusters will be holding a KB (24/16) *If the […]

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  • Olympic Weightlifting Course Begins Tomorrow

    By Preston Landt | In Today's Workout | on July 24, 2014

    Our next Olympic Weightlifting Course starts tomorrow morning at 9;30am. There are still spots available. CLICK HERE for more information.     CrossFit Shoulder Press – 1RM then: 3 rounds for time: 10 Bar-facing Burpees 15 Push Press, 115/75 20 Box Jump Overs Wilmington Weightlifting Club Hang snatch (power + below knee): Heavy double Hang […]

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