Today’s Workout'S ARCHIVE

  • 1/29/2015

    By Thomas | In Today's Workout | on January 28, 2015

      Crossfit: Deadlift 8 sets x 3 reps then: 8 minute AMRAP of 5 Overhead Squats 135/95 8 Pull Ups Wilmington Weightlifting Club: All Snatch: Work up to a heavy 4 Clean Pulls: 100% x 4 x 4 Strength For completion 75 Push ups 75 Air Squats 25 Box jumps Break up sets/movements as desired Endurance […]

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  • 1/28/2015

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

    Crossfit: Mobility class will now be at 7pm Open Gym 7am-10am 5pm-8pm Mobility Class 9 am 7 pm Monsters In Training 5:45pm Wilmington Weightlifting Club: Rest

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  • CrossFit Wilmington and the Wilmington Weightlifting Club will start their next Olympic Weightlifting Course on Saturday, February 21st. Classes will meet Wednesday evenings at 5:30pm and Saturday mornings at 10:00am. 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. […]

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  • 1/26/2015

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

      CrossFit Back Squat- Work up to a heavy triple then 2 sets of max reps with 80% of heavy triple Then: Perform 3rds of the following: 1min Thruster 115/75 1min Burpee Box Jump Overs 24/20 1min Knees To Elbow Rest 1min CFW Supplemental Row 200m x 10 rest 1min b/w Wilmington Weightlifting Club: All Work up to […]

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  • 1/24/2015 Wilmington Open Today

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

    There will be no CrossFit classes, MIT, or kids care today. We will be hosting the 2015 Wilmington Open. Spectators are welcome to attend! The schedule will be as follows: Women’s Session: 10am Men’s Session 1: Less than 85kg 12:30pm Men’s Session 2: 85kg & above 3:00pm

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  • 01/23/2015

    By cody | In Today's Workout | on January 22, 2015

    Emily M. performing a snatch during team training with Wilmington Weightlifting Club. REMINDER: Crossfit Wilmington will be closed Saturday January 24th for The 2015 Wilmington Open. There will be no MIT or kids care Saturday.   Crossfit: Push Press 2r x 5s then: For time: 100 Wallballs *400 meter run penalty each time you put […]

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  • 01/22/2015

    By cody | In Today's Workout | on January 21, 2015

        Craig and Keith performing Power Cleans REMINDER: Crossfit Wilmington will be closed Saturday January 24th for The 2015 Wilmington Open. There will be no MIT or kids care Saturday. There will be no kids care Thursday morning. We apologize for the inconvenience. Crossfit: Deadlift – 2r x 5s @90% then: AMRAP 9min: 3 […]

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  • 01/21/2015

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

    Ryan and Albert working on running technique during Without Limits Running Clinic   Mobility class will now be at 7pm starting this Wednesday. Open Gym 7am-10am 5pm-8pm Mobility Class 9 am 7 pm Monsters In Training 5:45pm Wilmington Weightlifting Club: Rest

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  • 01/20/2014

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

     Wednesday evening’s mobility class will be changed from 6pm to 7pm starting this Wednesday. CrossFit 5 rounds of: FAT Bench Press 3r Weighted Chin-Up 3r rest 2:00min b/w then: 9-15-21-15-9 reps for time: Burpee Pull-ups Double Unders Wilmington Weightlifting Club: All 3 position Snatch: 60% x 2; 65% x 2; 70% x 2; 75% x […]

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  • 01/19/2015

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

    CrossFit: Front Squat – 2r x 5s then: Perform three rds of the following: 1min Power Clean 185/105 1min CTB 1min Box Jumps 24/20 Rest 1min Supplemental Run 400m x 6rds Rest the time it takes to complete each Wilmington Weightlifting Club: All Snatch: Work up to 85% Clean and Jerk: Work up to 85% Strength Behind […]

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  • 01/18/2015 Pics From The Week

    By cody | In Today's Workout | on January 17, 2015
  • 1/17/2015

    By Thomas | In Today's Workout | on January 16, 2015

    \ CEP athletes Amanda W.(top) and Ricklynn Long (bottom) competing at WODapolooza in Miami Crossfit: Partner wod: groups of 2 AMRAP in 30 minutes one partner runs 400 meters while other partner continuously performs 5 Pull Ups 10 Push Ups 15 Air Squats Wilmington Weightlifting Club: Team Training 10:00 AM

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  • 1/16/2015

    By Thomas | In Today's Workout | on January 15, 2015

    Vanessa T. Performing a push press.   Crossfit Push Press – 4r x 5s Increase 3-5% from last week then: 3 Round for time 400 Meter run 21 Kettlebell Swings 24/16 12 Pull-Ups Wilmington Weightlifting Club All Clean and Jerk: (70% x 2; 75% x 1; 80% x 1; 85% x 1, 90% x 1) x […]

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  • 1/15/2014

    By Thomas | In Today's Workout | on January 14, 2015

      Mike L. performing a Push Press Crossfit Deadlift – 3r x 5s @85% of 1RM Then: 8 minute AMRAP: 10 deadlifts 135/95 10 Push Press 135/95 10 Overhead Squats 135/95 CFW Supplemental: Row 1250 meters x3 rest the time it takes to complete the distance Wilmington Weightlifting Club: All Snatch: (70% x 2; 75% […]

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  • 1/14/2015

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

    CFW Owner/Founder Tony C. instructing the 6pm class on proper deadlift form. Monsters In Training 5:45pm Kickboxing 5:45pm Open Gym 7-10am 5-8pm Mobility class 9am 6pm  

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  • 1/13/2014 Happy Birthday Crossfit Wilmington

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

    Monsters In Training and Kickboxing will be held at 5:45 pm on Wednesday Crossfit 5rounds of: Bench Press 3-5 reps Weighted Pull-Up 5 reps rest 2:00 b/w then: 7 minute AMRAP: 7 Pull Ups 7Push Ups 7 Kettle Bell Clean and Jerks Left arm 7Kettle Bell Clean and Jerk Right arm Wilmington Weightlifting Club All Clean […]

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  • 1/12/2014

    By cody | In Today's Workout | on January 11, 2015
    www.youtube.com/watch?v=CwxLOftE9ao&feature=youtu.be

    CrossFit Front Squat – 3-4r x 5s then: AMRAP 8min Ascending Ladder 3-6-9-12-……… Thruster 135/105 CTB CFW Supplemental 400m x 4rds rest 2min Wilmington Weightlifting Club: All Snatch Pull x 2 + Snatch: Work up to a heavy complex and then… (80% x 1; 85% x 1; 90% x 1) x 2 Front Squat: Max […]

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  • 1/11/2014 Pics From The Week

    By cody | In Today's Workout | on January 10, 2015
  • 01/10/2015

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

    Thomas with excellent form on the front squat Next Wednesday, we will be offering a Monsters In Training class at 5:45pm. This will be in addition to our Saturday 8:45am class. Child care will be available from 9-11am today. CrossFit In teams of 3-4, complete the following for time: 200-150-100 Thrusters 75/55 Wallballs Burpee Box Jumps […]

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  • 01/09/2015

    By Thomas | In Today's Workout | on January 8, 2015

    Next Wednesday, we will be offering a Monsters In Training class at 5:45pm. This will be in addition to our Saturday 8:45am class. Child care will be available from 9-11am this Saturday. CFW Lead Instructor Cody demonstrating proper deadlift form to Tuesday’s Intro class. Crossfit Push Press – 5r x 5s then: For Time: Buy-In […]

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  • Alison’s Journey At CFW 01/08/2014

    By Thomas | In Today's Workout | on January 7, 2015

    CrossFit Deadlift – Work up to a heavy triple then: 3 rounds of: 400 meter run 30 Kettle bell swings 30 pull ups CFW Supplemental Run 1.5 miles for time

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  • S.O.A.R Seminar Tonight 01/07/2014

    By Thomas | In Today's Workout | on January 6, 2015

    Brilliance in the basics… it’s term common in the Special Operations world. Many falsely believe the SOF units use advanced techniques to be successful. It’s the exact opposite. Keeping things simple and focused is how we ensure mission success. I lined out a basic system based on some of the mission planning templates SOF uses […]

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  • 01/06/2014

    By Thomas | In Today's Workout | on January 5, 2015

    CrossFit  5 rounds of: Bench Press 5r x 5s Weighted Chin-Up 7r rest 2:30min b/w then: AMRAP 7min: 10 Kettle Bell Swings 10 Hand Release Push-ups 10 CTB

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  • 01/05/2015

    By Thomas | In Today's Workout | on January 4, 2015

    Crossfit Front Squat – 4-5r x 5s then: 5 rounds of: 3 Power Clean 135/95 6 Front Rack Lunges  135/95 9 Toes To Bar

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  • 1/4/2014 Pics From The Week

    By cody | In Today's Workout | on January 3, 2015
  • 1/3/2015

    By cody | In Today's Workout | on January 2, 2015

    CrossFit Partner WOD, with one partner working at a time: 50-40-30-20-10 reps for time Thrusters 95/65 Pull-ups 50′ Shuttle Sprint CFW Supplemental Run 40min @75% Wilmington Weightlifting Club Team Training 10am

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  • 01/02/2015

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

    Danny H. in full lock out during a push press Crossfit Deadlift 2 reps x 5 sets @ 87%-90% Then: AMRAP in 9 minutes 5 push press 135/95 7 box jumps 24/20 9 knees to Elbows CFW Supplemental: row 5k for time

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  • 01/01/2015 NEW YEARS DAY: CLOSED

    By Thomas | In Today's Workout | on December 31, 2014

    Wilmington Fire Department recruits working with th 7AM class for the New Years Wod Crossfit We are taking a rest day! We will be open regular business hours tomorrow. Thank you for a great 2014!  This has been a great year here at CFW and WSC with a ton of great experiences and PR’s.  2015 […]

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  • 12/31/2014 NEW YEARS EVE: Limited Hours

    By Thomas | In Today's Workout | on December 30, 2014

    Stephanie W. performing Push Press   Limited Hours NEW YEARS EVE: open gym 7AM-10AM Class 7AM & 9AM NEW YEARS DAY: CLOSED Crossfit 2015 New years WOD For time: 200 meter run 20 push ups 20 lunges 20 sit ups 20 air squats 200 meter run 20 v-ups 20 pull ups 20 Kettle Bell swings 16/12 […]

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  • 12/30/2014

    By cody | In Today's Workout | on December 29, 2014

      Laura P. performing Handstand Push ups Limited Hours NEW YEARS EVE: open gym 7AM-10AM Class 7AM & 9AM NEW YEARS DAY: CLOSED CrossFit Bench Press – Heavy Single Weighted Chin-Up – Heavy Single then: “Tabata Sledgehammer” 3min Sledgehammer Swings 12/8 rest 1min 3min Burpee Pull-ups rest 1min 3min Sledgehammer Swings

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