Today’s Workout'S ARCHIVE

  • Pics From The Week 3/22/2015

    By cody | In Today's Workout | on March 21, 2015
  • 3/21/2015

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

    CrossFit In teams of 3-4, with 2 people working at a time, complete the following: 200 KB Swings 200 Hand-Release Push-Ups 800m Sled Drag +135 800m Backwards Sled Drag CFW Supplemental Run 35min @easy pace Wilmington Weightlifting Club Snatch [65% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2] x 2 Clean & […]

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  • 3/20/2015

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

    Rob performing sledgehammer swings with the 50lb hammer during the 5:45am class on Tuesday. CrossFit Open WOD 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans […]

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  • 3/19/2015

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

    Chris T. performing front rack walking lunges with the axle bar. CrossFit Deadlift – 2r x 6s then: For time: 9 Shoulder to Overhead w/ Axle 105/75 30′ Axle Front Rack Walking Lunge 15 Box Jumps 30/24 30 Wallballs 20/14 21 Burpees CFW Supplemental Row 1k x 3 Rest walk 5min Wilmington Weightlifting Club (A) Snatch Balance – Work up […]

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  • 03/18/2015

    By Thomas | In Today's Workout | on March 17, 2015

    New member Colby performing kettle bell swings during last nights Intro class. CrossFit Rest day open gym 7am-10am & 5pm-8pm MIT: 5:45 Strongman Training:  Rest Day Wilmington Weightlifting Club: Rest Day

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  • 3/17/2015

    By cody | In Today's Workout | on March 16, 2015

    12 hour event introducing SEALFIT and Unbeatable Mind methods through an extended hybrid challenge training Delivered by certified SEALFIT coaches Content covered and skills trained include: SEALFIT Training philosophy, skills and life strategies Develop Powerful Focus, including Arousal and Attention Control Navy SEAL-level Planning, Goal Setting and Achievement Elite-level decision making in all situations, no […]

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  • We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. There is an order sheet on supplement counter or you can contact Thomas to order. The last day to pre-order will be […]

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  • 3/15/2015

    By cody | In Today's Workout | on March 14, 2015

    Congrats to all of the lifters who competed in the Luck of The Irish Powerlifting Meet in Newport, NC.

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  • 03/14/2015

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

    Strongman Class 11:30am CrossFit Partner Wod: One partner working at a time 20-40-60-80 reps for time of: Box Jump Overs 24/20 Deadlift 95/65 Push press 95/65 Supplemental 4 rounds @70% of: Row 1k Run 800m Wilmington Weightlifting Club Team training 11:00  Power Snatch – [65% x 2, 70% x 2, 75% x 1, 80% x 1] x 3 […]

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  • 03/13/2015

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

    Crossfit: CrossFit Open WOD 15.3 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders Scaled: Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Wilmington Weightlifting Club: (A) Snatch – heavy single Then… 85% x 2 x 2; 90% x 1 x 2 Clean & Jerk – heavy single Then… […]

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  • 03/12/2015

    By Thomas | In Today's Workout | on March 11, 2015

    Jana F. performing a Back Squat Crossfit: DeadLift 3 reps x 5 Sets at 85% of 1Rep Max Then AMRAP in 7 min. 3-6-9-12-and so on…. Clean & Jerk 135/95 Toes To Bar Supplemental: Row 1k x 3 rest 3min b/w attempts Wilmington Weightlifting Club: (A) Jerk Balance: 3 x 4 Jerk – 75% x […]

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  • 3/11/2015

    By cody | In Today's Workout | on March 10, 2015

    We are taking pre-orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. There will be an order sheet on supplement counter or you can contact Thomas to order. Mobility Class 9am 7pm Strongman Training: 6pm […]

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  • 03/10/2015

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

    Crossfit: Push Press 3 Reps X 5 Sets Then: Amrap in 7 minutes: 7 Burpees 7 Hand-release Push-ups Supplemental: Run 800 Meters, rest time it took to run x4 Wilmington Weightlifting Club: (A) Snatch from knee + Snatch + OHS: [60% x 1; 65% x 1; 70% x 1; 75% x 1; 80% x 1] […]

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  • 3/9/2015

    By cody | In Today's Workout | on March 8, 2015

    We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. Inspired by none other than CFW Coaches Jordan Adcock and Melissa Hoff, and designed by our own Rachael Dowdy, the DBAP […]

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  • Pics From The Week 3/8/2015

    By cody | In Today's Workout | on March 7, 2015
  • Pre-Order NEW Shirts/Tanks 3/7/2015

    By cody | In Today's Workout | on March 6, 2015

    We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. Inspired by none other than CFW Coaches Jordan Adcock and Melissa Hoff, and designed by our own Rachael Dowdy, the DBAP […]

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  • NEW Introduction Course 3/6/2015

    By cody | In Today's Workout | on March 5, 2015

    New 1 Class, $50.00 Introduction to CrossFit course! Joining and doing CrossFit in Wilmington is now easier and more affordable than ever! We have streamlined our 2 day Intro Course into a 1 day, all encompassing intro course and reduced the cost to $50. We have the facility and staff to handle more new clients […]

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  • 3/5/2015

    By cody | In Today's Workout | on March 4, 2015

    Lourdes performing handstand push-ups.   CrossFit Deadlift 3r x 5s then: 3 rounds of 7 Front Squat 135/95 7 Box Jumps 30/24 7 KB Swing 24/16 Supplemental Row 750m @85% x 4 rest 2min b/w

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  • 3/4/2015

    By cody | In Today's Workout | on March 3, 2015

    MIT 5:45pm Strongman 6:00pm Open Gym 7-10am 5-8pm Mobility Class 9am 7pm

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  • 03/03/2015

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

    Kyle M. Front Squatting 315lbs Crossfit: 5 rounds of: Bench Press 4 Reps  x 5 Sets Weighted Chin-Up 6 Reps rest 2:00 Then: For time: 30 HSPU 40 KB Swings 24/16 50 Pull-ups 60 Sit ups Wilmington Weightlifting Club (A) Power Snatch – [65% x 1, 70% x 1, 75% x 1, 80% x 1] […]

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  • 03/02/2015

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

    Brandon O. and Emily M. training for The Southern Powerlifting Federation Luck Of the Irish Challenge Meet on March 14th. Crossfit: Back Squat 4 Reps x 5 Sets Then: 5 minute AMRAP 2 Dead Lifts 155/115 2 Hang Power Cleans 155/115 2 Front Squats 155/115 Supplemental: 6 Rounds of Run 400 Rest 1 minute+ Row 500 […]

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  • 02/28/2015

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

    Stan completing a 275lb clean & jerk during Open WOD 15.1A on Friday. Crossfit Partner WOD: Complete the following with only one member working at a time 80 Alternating Plate Push Ups on a 45lb plate (one hand on plate, one hand on ground) 100 Wallball 60 Burpees onto plate 80 Wallballs 40 Alternating Plate Push Ups […]

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  • Open Starts Today! 02/27/2015

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

      Crossfit: Open WOD 15.1: 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. /  F 75 lb.) Workout 15.1A (6min Time Cap) 1-rep-max clean and jerk Wilmington Weightlifting Club: (A) Power Snatch – 65% x 2 x 5 Power Clean & Jerk – 65% x 2 x 5 (B) Weighted Chin ups: 8-10 […]

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  • 02/26/2015

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

    Crossfit: Deadlift 5 Sets x 5 Reps Then: AMRAP in 7 minutes: 5  Kettle Bell Swings 32/24 10 Box jumps 24/20 Supplemental 15 rounds of: Row 1 min/1min off @85% Wilmington Weightlifting Club (A) Tall Snatch: 50% x 2 x 4 Tall Clean: 50% x 2 x 4 Jerk: 75% x 2 x 2, 80% x 2 […]

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  • Nutrition Class Tonight 2/25/2015

    By cody | In Today's Workout | on February 24, 2015

    There will be a NO COST Nutrition Class Wednesday evening at 6:30pm in the upstairs conference room. This class is for anyone interested in learning about healthy food choices and improving your overall health and well-being. Exercise is just one piece of the puzzle. Nutrition plays a vital role in the results you see at […]

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  • Delayed Opening 2/24/2015

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

    We will have a delayed opening on Tuesday. There will be no 5:45am class due to the weather. We will plan on opening at 9am. Please check back for updates if anything changes.   There will be a NO COST Nutrition Class Wednesday evening at 6:30pm in the upstairs conference room. This class is for […]

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  • 02/23/2015

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

    The CrossFit Games Open starts this week! The 2015 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games. We are setting up two teams for the open this year. Team Competitive EDGE will be comprised of our athlete’s who have been training […]

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  • 2/22/2015 Pics From The Week

    By cody | In Today's Workout | on February 21, 2015
  • 02/21/2015

    By Thomas | In Today's Workout | on February 20, 2015

    CrossFit Partner Workout 50 Axle Deadlifts 125/85 while partner holds front plank 50 Box Jumps Overs 24/20 while partner holds front Rack position. 50 Wallballs 20/14 while partner holds Deadlift 50 Goblet Squats 24/16 while partner holds Axle overhead 50 Burpee Box Jumps ***Partner must being holding movement for rep to count. Supplemental Row 35min at 70%

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  • 02/20/2015

    By Thomas | In Today's Workout | on February 19, 2015

    CFW Instructor Leilani performing overhead squats in the One Bar Event this past weekend. Remember to pick up your Clean Eatz Express Meals at the Supplement bar for $7.00 Crossfit: Bench Press – Work up to a Heavy Single Then: AMRAP 8min: 5 Pull Ups 10 Toes to Bar 15 Push Ups Wilmington Weightlifting Club (A) […]

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