Today’s Workout'S ARCHIVE

  • 6-24-15

    By Kimberly | In Today's Workout | on June 23, 2015

        *** Be sure to join Wilmington Beach fit tonight for a beach workout!! Check FB for details*** M.I.T: 5:45pm Crossfit: REST Mobility Class: CANCELLED

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  • 6-23-15

    By Kimberly | In Today's Workout | on June 22, 2015

      Crossfit: Bench Press 5 reps x 5 sets Dead Hang chin ups 5 reps by 5 sets (rest 90 seconds after dead hang) Then: 3 Rounds for Time: 10 Ring Dips 20 Ab Mat Sit ups

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  • 6-22-15

    By Kimberly | In Today's Workout | on June 21, 2015

        Crossfit: Snatch Balance 3 reps x 5 sets Hang Snatch 3 reps x 5 sets 3 Rounds for Time: OHS (105/75) KB (24/16kg)

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  • 6-20-15

    By Kimberly | In Today's Workout | on June 19, 2015

      Crossfit: Fundraiser for the Games starts at 10 am!! M.I.T Cancelled

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  • 6-19-15

    By Kimberly | In Today's Workout | on June 18, 2015

          ** Don’t forget to come out Saturday June 20th for the Fundraiser! Check FB for details** Crossfit: 12 minute EMOM: (EVEN) 10 Air Squats (ODD) 3 Tire Flips At the end of 12 minutes..IMMEDIATELY begin 1 mile sprint!

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  • 6-18-16

    By Kimberly | In Today's Workout | on June 17, 2015

        ** Please join us Saturday, June 20th at 10 am to help support Team CFW get to California!** Crossfit: 20 minute Rope Climb skill work then: 15 min. AMRAP 5  C2B 10 Push Press(95/65) 15 Back Squat

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  • 6-17-15

    By Kimberly | In Today's Workout | on June 16, 2015

    Please mark on your calender’s June 20th!!! ** We are having a fundraiser to support the CFW Competitive Edge team at 10 am on Saturday, June 20th!! Please come join us for a cookout, workout, and a lot of laughs!** Crossfit: REST Mobility Class: 7:00 pm M.I.T: 5:45 pm at the beach  

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  • 6-16-15

    By Kimberly | In Today's Workout | on June 15, 2015

      Crossfit: Jerk 2 sets x 5 reps then: 21 Power Cleans (95/65) 21 Burpees over bars 15 Power Cleans 15 Burpees over bar 9 Power Cleans 9 Burpees over bar

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  • 6-15-2015

    By Kimberly | In Today's Workout | on June 14, 2015

      Crossfit: Thruster- Work up to a heavy double 3 rounds for time: 200 meter Walking Lunges 20 Kettle Bell Swings 20 Ab mat Sit ups

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  • 6-14-2015

    By Kimberly | In Today's Workout | on June 13, 2015

    **Closed due to hosting Level 1 Crossfit Certification**

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  • 6-13-2015

    By Kimberly | In Today's Workout | on June 12, 2015

      *Closed due to hosting Crossfit Headquarters Level 1 Certification ***Please join us at the Wrighstville Beach Loop in the main parking lot for a fun workout!!***

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  • 6-12-2015

    By Kimberly | In Today's Workout | on June 11, 2015

    **Crossfit Wilmington will be closed Saturday June 13th and 14th to host the Crossfit Headquarters Level 1 Certification ** Join us at the Wrightsville Loop on Saturday at 9 am for a good workout ! Crossfit: “Running with Angie” 75 Pull ups 200 meter run 75 Push ups 200 meter run 75 Sit ups 200 […]

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  • 6-11-2015

    By Kimberly | In Today's Workout | on June 10, 2015

      ***Join us Saturday at the Wrightsville Beach Loop for a fun workout at 9am !***   **Crossfit Wilmington will be closed  June 13th and 14th to host the Crossfit Headquarters Level 1 seminar   Crossfit: AMRAP in 20 minutes of ” One Bar” (135/95) 10 Deadlifts 10 Push Press 10 OHS

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  • 6-10-2015

    By Kimberly | In Today's Workout | on June 9, 2015

        **Crossfit Wilmington will be closed to host the Crossfit Level 1 Certification June 13th and 14th** Be sure to join Wilmington Beach Fit tonight at 6:30 pm for a beach workout Crossfit: REST   M.I.T: 5:45   Mobility: 7pm

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  • 6-9-2015

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

                              ***Please remember Crossfit Wilmington will be closed this weekend for Crossfit Headquarters level 1 certification Crossfit: Push Press -5 reps X 5 sets 15 minute AMRAP: 5 Handstand Push Ups 7 Power Clean (115/75) 9 Bar facing Burpees

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  • 6-8-2015

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

                        Crossfit: Front Squat- 5 reps by 5 sets Then for Time: 21 Thruster (95/65) 21 T2B 15 Thrusters 15 T2B 9 Thrusters 9 T2B      

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  • 6-6-2015

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

                          Crossfit: In teams of two: 20 Partner Deadlifts (135) 200 Meter – Barbell carry (135) 40 Pull Ups (1 person works,1 holds barbell in front rack) 400 Meter- Barbell Carry (135) 60 Back Squat  (135) ( 1 person works while other hangs from pull-up […]

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  • 6-5-2015

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

                              Crossfit: 40 Box Jumps (24/20) 40 Burpees 30 Box Jumps 30 Burpees 20 Box Jumps 20 Burpees 10 Box Jumps 10 Burpees Buy out : 400 meter run   Wilmington Weightlifting Club: Three Position Clean (Power, Below the Knee, Floor) + 1 […]

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  • 6-4-2015

    By Thomas | In Today's Workout | on June 3, 2015

                            Crossfit: Buy in: 50 Double Unders 4 Rounds for time: 5 Power Cleans (135/95) 4 Push Jerks 3 Over Head Squats 2 Front Squats 1 Burpee Over Bar Wilmington Weightlifting Club: Snatch Balance: Work up to a heavy triple Frog Squat Jump with […]

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  • 6-3-2015

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

                      Be sure to join Wilmington Beach Fit tonight at 6:30 pm for a beach workout   Crossfit: REST DAY M.I.T: 5:45 pm Mobility Class: 7 pm Wilmington Weightlifting Club: REST DAY

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  • 5-2-2015

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

                            Crossfit: Shoulder Press 5 reps x 3 sets **Immediately perform 5 dead hang chin ups after you complete each step Then: EMOM for 12 minutes: ODD: 12 Wall Balls EVEN: 12 Sumo High Pulls   Wilmington Weightlifting Club : Jerk Dip Squats: 120% […]

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  • 06/01/2015

    By Thomas | In Today's Workout | on May 31, 2015

                            Crossfit: Snatch-work up to heavy single with excellent form Then: 21 Overhead Squats 95/65 21 Kettle Bell Swings 24kg 400 Meter Run 15 Overhead Squats 95/65 15 Kettle Bell Swings 24kg 400 Meter Run 9 Overhead Squats 95/65 9 Kettle Bell Swings 24kg […]

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  • 05/30/2015

    By Thomas | In Today's Workout | on May 29, 2015

                          Crossfit: In teams of 4: For time 400 Meter prowler push 200lbs 200 Sledge hammer swings-team members not performing swing will be holding bottom of air squat 400 Meter Tire flips MIT: 9:00AM Wilmington Weightlifting club:  James Tatum Lifting Seminar 9am-5pm

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  • 05/29/2015

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

                            Crossfit: 3 Rounds For Time 10 Chest to bar pull ups 20 Deadlifts 185/135 30 Double Unders   Wilmington Weightlifting Club: (Incline Dumbbell Bicep Curls x 10-12) + (Incline pronating Triceps Extension x 10-12) x 4 (Incline Spider Curls with Dumbbells x 12-15) […]

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  • 05/28/2015

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

                          Crossfit: Overhead Squat: 3 Reps X 5 Sets Then: EMOM for 10 Minutes Odd:5 Burpees over the bar Even: 1 Power Snatches + 2 Overhead Squats 95lb/65lb Wilmington Weightlifting Club: Walking Lunges with Barbell: 10 Steps each leg x 5 One Legged Lying Hamstring […]

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  • 05/27/2015

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

                            Tonight at 6:00pm in the CFW classroom Tony will be teaching a seminar to educate athletes on the proper use of the different pieces of gear that you will find in the gym on a daily basis.   Crossfit: Rest MIT: 5:45PM Mobility Class 7:00 […]

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  • 05/26/2015

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

    Crossfit: Clean Pull- 2 Reps X 4 Sets Then: EMOM for 12 minutes 2 Power Cleans + 1 Jerk -185/135 Wilmington Weightlifting Club: (Incline Dumbbell Bench Press x 6-8) + (Hammer Pull Ups x 6-8) x 4 (Cuban Press x 6) + (Rotational Dumbbell Shoulder Press x 8-10) x 3 (Chest Supported DB Row x […]

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  • 05/25/2015

    By Thomas | In Today's Workout | on May 24, 2015

                                      Memorial Day is not about going to the beach, cookouts or a day off from work. It is about remembering the men and women who have given the ultimate service to this country. Whatever your plans today, take […]

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  • 05/23/2015

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

                              Crossfit: In Teams of 4 100 Tire Flip Jump in &Jump Out 800 Meter  Team Log carry 100 Tire Flip Jump in and Jump Out MIT: 9:00AM Wilmington Weightlifting Club: Port City Memorial Day Open

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  • 05/22/2015

    By Thomas | In Today's Workout | on May 21, 2015

                            Crossfit: Split Jerk-1 Rep X 6 Sets Then for time 15,12,9,6,3 Push Press 95,65 Pull Ups Wilmington Weightlifting Club Bar/Technique work Sauna, Ice, Mobility  

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