Today’s Workout'S ARCHIVE

  • 6/29/2014

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

    Congratulations to all of the lifter in the 2014 Summer Lift Off.  Thank you to all who volunteered to make it such a great event!    

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  • 2014 Summer Lift Off Today

    By cody | In Today's Workout | on June 27, 2014

    The gym will be closed on Saturday due to the Weightlifting Meet. Everyone is welcome to come watch. The ladies will start at 9am followed by the men at noon. Gene will be running a workout at Wrightsville Beach Park at 9am.  

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  • 6/27/2014

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

          CrossFit Push Press - 3r x 5s For time: 70 Wallballs 20/14 70 Pull-ups 70 KB Swings 24/16 Wilmington Weightlifting Club Mobility and technique work with bar (Work your lifts from Tall, all 3 hang positions, snatch balances etc.)

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  • Thank You

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

    Thank you to all who helped with the renovations today. Your help is greatly appreciated!       CrossFit For time: 10 Axle Deadlift 165/115 60′ Backwards Sled Drag +90/+50 10 Axle Deadlift 60′ Sled Drag Rest at least 10min For time: 20 DB Thrusters 45/25 20 Hand-release Burpees 400m Run Wilmington Weightlifting Club Snatch: work up to 70% […]

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  • Work Day!

    By cody | In Today's Workout | on June 24, 2014

    We will be doing a lot of work around the gym tomorrow starting at 8am. Any help during the morning and noon time frames would be greatly appreciated. Thank you!       Body Weight Class 6:30am Ab Thrash 7:15am Mobility Class  9am 6pm Open Gym 7-10am 5-8pm

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  • 2014 Summer Lift Off Saturday

    By cody | In Today's Workout | on June 23, 2014

    CrossFit Wilmington and the Wilmington Weightlifting Club will be hosting the USAW sanctioned 2014 Summer Lift Off this Saturday. Please come out to watch some of the region’s best lifters compete. For more information and to register, CLICK HERE.           CrossFit 5 rounds of: 5r DB Shoulder Press 5r Weighted Pull-up […]

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  • 6/23/2014

    By cody | In Today's Workout | on June 22, 2014

          CrossFit Back Squat – work up to a heavy double DB RDL – 8-10r x 4s (3,1,1,1) rest 90sec b/w then: For time: 20 Alternating Knee to Elbow (10 each leg) 20 Burpee Box Jump Overs 24/20 20 Knees to Elbow Wilmington Weightlifting Club Snatch: Work up to 85%-90% Clean and Jerk: Work […]

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  • 6/22/2014

    By cody | In Today's Workout | on June 21, 2014
  • Beach Fit

    By cody | In Today's Workout | on June 20, 2014

          CrossFit In teams of 3-4, complete the following for time: 50 Tire Jump In/out Buy-in 150m Tire Flip to flagpole 100 Elevated Push-ups (feet on tire) 150m tire Flip back to CFW 100 Overhead Walking Lunges +25/+15 5 Tire Flip Cash out *1 tire per team. You can have as many people flipping the tire as […]

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  • Former Team CFW member and Comp|EDGE Performance sponsored athlete, Will Hall is coming back to CFW to present an Olympic Weightlifting Seminar. Will’s current lifts are a 305lb Snatch and 365lb Clean & Jerk. Will will be presenting the seminar on Sunday, June 29th from 10am-4:30pm. This will be a great opportunity to improve your olympic […]

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  • 6/19/2014

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

              CrossFit Complete the following challenges, resting at least 5min b/w each. They do not have to be done in order. 2 rounds for time of: 40m Yoke Carry (+100/155lb Barbell) 40m Farmers Carry w/ torpedoes 300m Sled Pull to flagpole and back +90/+50  2 rounds for time of: 40m Prowler Push […]

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  • There will be a new class added to the existing CFW schedule for summer.  Join us Wednesdays at 6:30am and Thursdays at 6:30pm for a fun workout programmed with ONLY bodyweight and non technical movements.  The class will start with a warm up, instructions and demonstrations of exercises included in the workout and conclude with a 20-30 minute “metcon”.  These workouts will be […]

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  • Nichole’s Story

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

          CrossFit Bent Over Row 5r x 5s Weight Chip-Ups 5r x 5s then: 15-10-5 HSPU CTB Pull-ups Wilmington Weightlifting Club Clean Pulls: 120% x 3 x 4 Front Squat: 8 x 4 Shoulder Press: 8 x 4 Good Mornings: 8 x 4 Face Pulls: 8 x 4

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  • NEW Bodyweight and Abs Thrash Classes

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

    There will be a new class added to the existing CFW schedule for summer.  Join us Wednesdays at 6:30am and Thursdays at 6:30pm for a fun workout programmed with ONLY bodyweight and non technical movements.  The class will start with a warm up, instructions and demonstrations of exercises included in the workout and conclude with a 20-30 minute “metcon”.  These workouts will be […]

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  • New Bodyweight and Ab Thrash classes!

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

    There will be a new class added to the existing CFW schedule for summer.  Join us Wednesdays at 6:30am and Thursdays at 6:30pm for a fun workout programmed with ONLY bodyweight and non technical movements.  The class will start with a warm up, instructions and demonstrations of exercises included in the workout and conclude with a 20-30 minute “metcon”.  These workouts will be […]

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  • “Jake”

    By cody | In Today's Workout | on June 13, 2014

    Private First Class Jacob Henry Wykstra of Thornton, Colorado was born on 14 July 1992.  He enlisted in the United States Army in May 2013 as an 11Bravo, Infantryman.  He attended Basic Combat Training and Advanced Individual Training at Fort Benning, GA.  He was assigned to Alpha Company, 1-12 Infantry Battalion, 4th Infantry Brigade Combat […]

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  • No Kids Care Saturday

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

      The will be no kids care on Saturday but there will be M.I.T.       CrossFit For time: 2 rounds of: 15 Axle Bar Deadlift 155/105 15 Axle Push Press 125/75 30′  Prowler Rope Pull +180/+140 30′ Prowler Push Rest 10-15min b/w rounds then: Complete 50 Toes To Bar – break up as needed Wilmington Weightlifting […]

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  • 6/12/2014

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

          CrossFit Clean – Heavy Single then: EMOTM 16min: ODD: 2 Cleans @70% HS EVEN: 5 Dynamic Effort Box Jumps 30/24 Wilmington Weightlifting Club Back Squat: Max Y-Raise: 6-8 x 4 Weighted Chin ups: 6-8 x 4 Shoulder press: 4-6 x 3

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  • 6/11/2014

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

          Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 6/10/2014

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

          CrossFit Bench Press – 5r x 5s One Arm DB Row – 10r each side x 4s (3011) then: 3 rounds of: 1min KB Swing 24/16 1min Double Unders 1min Burpee Box Jump Overs 24/20 rest 1min Wilmington Weightlifting Club Snatch – 80% x 1 rep x 3 sets Clean and Jerk – […]

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  • 6/9/2014

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

          CrossFit Back Squat – 5r x 5s (75%) then: 4 rds of: FFR Split Squat – 10r (each leg) (3111) Side Step Up – 15r (each leg) (2010) rest 2min b/w rounds   Wilmington Weightlifting Club 3 position snatch (platform, below the knee, power) – 75% x 3 sets Jerk – 75% […]

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  • No Open Gym Sunday

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

    There will be no open gym today due to paddle boarding and the legacy series event in Raleigh. Good luck to all of our athletes competing!        

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  • Paddleboarding Sunday

    By cody | In Today's Workout | on June 6, 2014

    There are still spots open for paddle boarding on Sunday. Sign-up sheet is on the upcoming events board.     CrossFit In teams of 3-4, with 2 people working at a time, complete the following: 300m Raider Push to Cul-de-sac 300m Backwards Run to CFW 300 Burpee into air squat 300m Run to Cul-de-sac w/ […]

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  • 6/6/2014

    By cody | In Today's Workout | on June 5, 2014

      CrossFit For time: 30 Pull-ups 40 Knees To Elbow 60 Double Unders 30 Push Press 145/105 40 Turkish Get-ups 16/12 (20 each arm) 60 Hand-Release Push-ups 30 Back Extension Wilmington Weightlifting Club Clean and Jerk: 80% x 5 Snatch Pulls: 120% x 2 x 3 Clean Pulls: 120% x 2 x 3 5 rounds… 400m sprint 1 box […]

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  • 6/5/2014

    By cody | In Today's Workout | on June 4, 2014

            CrossFit Deadlift – 1RM then: 3 rounds for time: 21 Deadlift 185/115 15 Box Jumps 24/20 9 Bar facing Burpees Wilmington Weightlifting Club Snatch:  80% x 5 Back Squat: 95% x 1 x 5 AMRAP in 7 minutes… 5 Pull ups 10 GHD sit ups 15 Push ups

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  • Beach Fit 6:15pm

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

    Join our friends down at Beach Fit on Wrightsville beach for fun in the sand! They will be meeting at 6:15pm near the Oceanic Pier.       Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Beach Fit Wednesday Evening

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

    Our friends at Beach Fit have invited us for a fun get together at Wrightsville Beach. They will be meeting at 6:15pm by the Oceanic Pier. Family and friends are welcome.       CrossFit  Bench Press – 1RM then: For time: 100 Sledgehammer Swings 12/8 -alternate sides every 10reps 75 Kettlebell Swings 24/16 50 CTB Wilmington […]

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  • 6/2/2014

    By cody | In Today's Workout | on June 1, 2014

          CrossFit Back Squat - Work up to a heavy single then: 10min AMRAP: 2 Clean Deadlift (155/105) 1 Hang Clean 2 Push Press 2 Thruster CFW Supplemental Run 400m x 6 rest the amount of time it takes for each Wilmington Weightlifting Club EMOM for 10 minutes… Snatch 65% Then… Clean and Jerk 65% Run 1 mile […]

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  • Pics From The Week

    By cody | In Today's Workout | on May 31, 2014
  • 5/31/2014

    By cody | In Today's Workout | on May 30, 2014

          CrossFit In teams of 3-5, complete the following for time: 120 Wallballs 20/14 40 Tire Flips 120 Overhead Walking Lunges w/ wallball 120 Push Press 95/65 100 Burpee Pull-ups 80 Push Press 95/65 170 Overhead Walking Lunges w/ wallball 20 Tire Flips 170 Wallballs *2 Wallballs per team. They must be held off the ground at all times. There will be […]

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