Today’s Workout'S ARCHIVE

  • 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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  • 12/29/2014

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

    Limited Hours NEW YEARS EVE: open gym 7AM-10AM Class 7AM & 9AM NEW YEARS DAY: CLOSED CrossFit Front Squat – Heavy Single then: 15-12-9 reps for time: Clean & Jerk 155/105 CTB CFW Supplemental Run 200m x 8 rest 90sec b/w

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  • 12/28/2014 Pics From the Week

    By cody | In Today's Workout | on December 27, 2014
  • 12/27/2014

    By cody | In Today's Workout | on December 26, 2014

    CrossFit In teams of 3-4, complete the following for time: 3 rounds of: 30 Tire Flips 50 Hand-Release Push-Ups 400m Back Rack Carry 135/95 CFW Supplemental Row 30min @75% Wilmington Weightlifting Club Team Training 10:00am

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  • January New Year Special 12/26/2014

    By cody | In Today's Workout | on December 25, 2014

    Limited hours Today Open Gym 3:30pm-6:00pm Class Schedule 3:45pm & 5 pm CrossFit Push Press – 3r x 5s then: 2 Rounds for time: 3 Rope Climbs 15′ 9 Shoulder to Overhead 165/105 18 CTB *EMOM – 3 burpees over bar Wilmington Weightlifting Club All 3 position Snatch (Power, knee, floor): 65% x 1; 70% x 1; 75% x […]

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  • 12/25/2014 MERRY CHRISTMAS!

    By Thomas | In Today's Workout | on December 24, 2014

    Merry Christmas! We are closed today. We will be having a limited schedule on Friday. There will be two CrossFit classes at 3:45pm and 5pm. Open Gym will be from 3:30-6pm.  

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  • 12/24/2014 Holiday Hours 7am-10am

    By Thomas | In Today's Workout | on December 23, 2014

    HOLIDAY SCHEDULE Wednesday – 7am & 9am Class, Open Gym 7-10am Thursday – CLOSED Friday – 3:45pm and 5pm Class, Open Gym 3:30-6pm CrossFit We will have a 7am and 9am class on Wednesday. Open gym will be from 7-10am. “12 Days of Christmas” for time… 1 Turkish Getup 2 Handstand Pushups 3 Dead Hang Pullups […]

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  • 12/23/2014

    By Thomas | In Today's Workout | on December 22, 2014

    CrossFit Wilmington will be hosting it’s first Valentine’s Day Massacre competition on Saturday, February 14th.  There will be individual male/female RX, co-ed team RX, and co-ed team scaled.  This is a great opportunity for experienced athletes as well as new members to compete in a fun competition-style event. MORE INFO CrossFit 5 rounds of: FAT […]

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  • 2015 Wilmington Open

    By Thomas | In Today's Workout | on December 21, 2014

    CrossFit Wilmington and the Wilmington Weightlifting Club are proud to announce the 2015 Wilmington Open. This will be an USAW-sanctioned Olympic Weightlifting Meet taking place on January 24th. CLICK HERE for more information.   HOLIDAY SCHEDULE Wednesday – 7am & 9am Class, Open Gym 7-10am Thursday – CLOSED Friday – 3:45pm and 5pm Class, Open […]

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  • Pics From The Week 12/21/2014

    By cody | In Today's Workout | on December 20, 2014
  • 12/20/2014

    By cody | In Today's Workout | on December 19, 2014

    New member Laura K. performing a clean and jerk during last Saturday’s Partner WOD.   CrossFit Partner WOD: 50 Wallballs 20/14 400m Buddy Carry 50 Thrusters 95/65 Run 800m 50 Pull-ups 400m Buddy Carry 50 Thrusters CFW Supplemental Run 35min @75%   Wilmington Weightlifting Club Team Training 10:00am

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  • 12/19/2014

    By cody | In Today's Workout | on December 18, 2014

    CrossFit Push Press – 4r x 5s then: For Time: 80′ Prowler Low Push +180/+120 60 KB Swings 24/16 40 Pull-ups 20 Push Press 115/85 5 Rope Climbs 15′   Wilmington Weightlifting Club All Snatch: 60% x 3; 65% x 3; 70% x 3; 75% x 3; 80% x 2 x 2; 85% x 1 […]

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  • 12/18/2014

    By cody | In Today's Workout | on December 17, 2014

    Jennifer A., visiting from CrossFit Invoke, performing kettlebell swings in Tuesday’s metcon.   CrossFit Deadlift – 3r x 5s @ 80-85% then: Open WOD 13.4 AMRAP 7min Ascending Ladder 3-6-9-12-and so on…. Clean & Jerk 135/95 TTB CFW Supplemental Row 1k x 3 rest 3min b/w attempts   Wilmington Weightlifting Club All Clean and Jerk: […]

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  • 12/17/2014

    By cody | In Today's Workout | on December 16, 2014

    CFW Instructor Stephanie leading last Saturday’s Monsters In Training class.   Kickboxing WOD 6pm Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 12/16/2014

    By cody | In Today's Workout | on December 15, 2014

      CrossFit 5 rounds of: Bench Press 4r x 5s Weighted Chin-Up 6r rest 2:30 b/w then: For time: 30 HSPU 40 KB Swings 24/16 50 Pull-ups 60 Sledgehammer Swings 12/8   Wilmington Weightlifting Club a

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  • 12/15/2014

    By cody | In Today's Workout | on December 14, 2014

      CrossFit Front Squat 5r x 5s then: For time: 70 Wallballs 20/14 40 Knees To Elbow 20 Thruster 155/105 CFW Supplemental Run 100m x 9 rest 50 sec b/w    

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  • 12/14/2014 Pics From The Week

    By cody | In Today's Workout | on December 13, 2014
  • 12/13/2014

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

      CrossFit Partner WOD: 40 (1 Power Clean + 2 Jerks 115/85) 350m Front Rack Carry 115/85 1 mile Run 30 (1 Clean + 1 Front Squat + 1 Thruster) 350m Back Rack Carry **Dropping of the barbell on the carry will result in 20 burpee penalty for each partner. Wilmington Weightlifting Club Team Training 10:00am

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  • 12/12/2014

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

      CrossFit Push Press – 5r x 5s then: For Time: 80′ Prowler Rope Pull +90/+50 3 rds of: 7 Hang Power Cleans (135,195) 10 CTB 400m KB Farmer Carry 24/16 Cash-Out Wilmington Weightlifting Club All Work up to the heaviest load you can handle for: 2 Hang Snatch 2 Snatch 2 Snatch Push Press […]

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  • 12/11/2014

    By cody | In Today's Workout | on December 10, 2014

      CrossFit Deadlift – Work up to a heavy triple then: 3 rounds of: 9 Front Squat 165/105 12 Toes To Bar 15 Burpee onto 45lb plate CFW Supplemental Run 1.5 miles for time Wilmington Weightlifting Club All Clean and Jerk: Heavy Single then…(75% x 1 + 1, 80% x 1 + 1, 85% x […]

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  • Valentines Day Massacre Competition At CFW

    By cody | In Today's Workout | on December 9, 2014

      Competition in Wilmington! February 14th 2 person Coed Team Rx 2 person Coed Tm Scaled Individual male/female RX $250 Cash Prize for 1st place Rx Individual 3 Workouts + Final Workout 1 will be announced Wednesday! REGISTER HERE   Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 12/9/2014

    By cody | In Today's Workout | on December 8, 2014

    CrossFit 5 rounds of: Bench Press 5r Weighted Chin-Up 7r rest 2:30min b/w then: AMRAP 8min: 3 Rope Climb 15′ Buy-In, then… 5 Shoulder To Overhead 135/95 7 Burpee Over Bar 9 HSPU   Wilmington Weightlifting Club All Power Snatch from Blocks: 70% x 4 x 5 Power Clean from Blocks: 70% x 4 x 5 Power Jerk: […]

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  • 12/8/2014

    By cody | In Today's Workout | on December 7, 2014

    Today we will be starting a new 12-week strength cycle.  CrossFit Front Squat – Work to a Heavy Triple, then use 85% of heavy triple for 5-6r x 5s then: 4 rounds of: 4 Power Clean 185/115 7 Box Jumps 30/24 10 Toes To Bar CFW Supplemental Run 100m x 8 rest 1min b/w Wilmington Weightlifting Club […]

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  • Sandstorm 2014 Recap

    By cody | In Today's Workout | on December 7, 2014

    Sandstorm 2014 was a huge success! A big thank you to the Legacy Series, volunteers,and sponsors for putting on a great event. We are very proud of all the CFW members that competed in their first competitions as well as our experienced competitors. The competition was tight and in the end, team CFW pulled it out […]

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  • Sandstorm!

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

    CrossFit Wilmington is hosting the 2nd Annual Legacy Series Sandstorm today. There will be no crossfit classes. If you are not competing, please come out and support your CFW family during a fun and exciting day of competition! The competition will begin at 8:45am. Please park in the following designated parking lots.  

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  • 12/5/2014

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

    CrossFit Hang Snatch, 2rx7s then: 10 min AMRAP: 10 Snatches, 95/65 10 Push Ups 10 Flutter Kicks (4 count) Wilmington Weightlifting Club (A) Snatch Balance: Work up to a heavy triple Jerk Balance: Work up to a heavy triple Snatch Pulls: 85% x 5 x 5 (B) Shoulder Press: 8-10 x 3 Reverse Hyper: 12-15 […]

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  • 12/4/2014

    By cody | In Today's Workout | on December 3, 2014

    CrossFit ***Complete the following chipper, repeating each previous movement every time you start the next. 1 200m Sprint 2 Strict Chin-Up 3 Push Press 115/85 4 Burpee Box Jumps 24/20 5 KB Swing 24/16 6 Front Squat 115/85 7 Overhead Walking Lunges 45/25 8 Wallball 20/14 9 Toes To Bar 10 Clean To Thruster 115/85  The workout will go as followed: 1 – 200m Run 2 […]

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  • Sandstorm Volunteers 12/3/2014

    By cody | In Today's Workout | on December 2, 2014

    There will be a volunteer meeting Friday evening at 6:30pm for anyone interested in helping out with Sandstorm on Saturday.   Kickboxing WOD 6pm Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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