Today’s Workout'S ARCHIVE

  • 04/23/2015

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

    Kiff K. practicing Stone Loads and Carries Crossfit: Snatch – mod heavy w/ good tech – no press out Then: -AMRAP in 12 minutes: 6 OHS (135/95), 6 Snatch Grip Deadlift Supplement: Run 800m x 3 / Rest 4 min b/tw efforts Wilmington Weightlifting Club: Box Jumps from the Squat x as high as possible […]

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  • 4/22/2015

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

    Jenn WB. performing Push Press during Tuesdays Metcon Be sure to get your pre-order in for the Competitive Edge Wilmington Team t-shirt by Friday! Crossfit: Rest Day MIT: 5:45pm Mobility: 7pm Wilmington Weightlifting Club: Rest Day

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  • 04/21/2015

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

    Paige W. Deadlifts 285LBS for a 20lb PR Crossfit: Split Jerk skill instruction / work to moderate heavy single (with good technique) Then: 5 rounds for time… 6 Push Press (135/95) 6 C2B Butterfly Pull Ups Supplemental: Run 1.5 miles at 80% effort or Row 2k at 80% effort Wilmington Weightlifting Club: Jerk: 75% x […]

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  • 04/20/2015

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

    Start of strength cycle Crossfit: Hang Snatch – Skill Work / Work to a heavy single until forms starts to break down / No pressing out!!! then: AMRAP 8min: 5 Snatch Grip High Pull 135/95 8 Hand Release Push-ups Supplemental Run 400m x 4 or Row 500m x 4 rest 3 min b/w

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  • 04/18/2015

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

      Gretchen Deadlifting 255lbs.  Gretchen started at CFW in January 2015 Crossfit: In teams of 2-4 800 Meter Kettle Bell Farmers Carry as a team 24kg 40 Tire Flips Jump in Jump out 400 Meter Kettle Bell Farmers Carry as a team 24kg 40 Tire Flips Jump in Jump Outs 800 Meter Kettle Bell Farmers […]

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  • 04/17/2015

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

    Becky Deadlifting 200lbs at 110lbs bodyweight for a 35lbs pr. This makes 100lbs pr since joining CFW Crossfit: Shoulder Press-Find 1-Rep Max Then: For Time 50-40-30-20-10 Double Unders Sit-Ups Wilmington Weightlifting Club Clean: Heavy Single With 80% of heavy single do 1 rep EMOM for 12 minutes Clean Pulls: 120% x 2 x 6 Front Squat: Heavy […]

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  • 04/16/2015

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

    Monday and Tuesday resulted in over 50 New PR’s! Crossfit: Dead Lift-Find 1-Rep Max Wilmington Weightlifting Club: Box Jumps from the Squat x as high as possible x 1 x 12 (add weighted vest or DBs if athlete would like) Internal Shoulder Rotation Cable Pulls: 10-12 x 4 External Cable Shoulder Rotation Pulls: 10-12 x […]

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  • 04/15/2015

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

    Ransom I, Back squat for a 1-Rep Max Crossfit: Rest Day Mobility Class: Canceled Due to Active Care Chiropractic Mobility Clinic at 6:15 with Dr. Levi Bradburn. MIT: 5:45pm Wilmington Weightlifting Club: Rest Day

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  • 04/14/2015

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

      Eleni K. Back squats 185lb for a PR Wednesday April 15th at 6:15 Dr. Levi Bradburn with Active Care Chiropractic will be holding a Mobility Seminar in the classroom upstairs.  This class will go over basic mobility and stretching to help increase athletic performance and health.   Crossfit: Bench Press-work up to a 1-Rep […]

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  • 4/13/2015

    By cody | In Today's Workout | on April 12, 2015

    Vaughn R. pulls 425lb for a 2 rep Max as part of the 2015 Lifeguard Prep Program being lead by Phil Castelluzo. Crossfit:  Back Squat-Find 1 Rep Max Wilmington Weightlifting Club Snatch: Heavy Single With 80% of heavy single do 1 rep EMOM for 12 minutes Snatch Pull: 120% x 2 x 8 OHS: Heavy […]

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  • 4/12/2015

    By cody | In Today's Workout | on April 11, 2015
  • 04/11/2015

    By Thomas | In Today's Workout | on April 10, 2015

    Join us today to support the Juvenile Diabetes Research Foundation. CFW classes will be joining in the with participants from the events at the regular scheduled class times.   Crossfit: 15min Time Cap: 30 KB Swings 16/12 30 Box Jumps 24/20in 300m Sandbag Run 30 Sandbag Cleans 300m Sandbag Run 30 Burpee Box Jump Overs […]

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  • 04/10/2015

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

    Kimberly L. performs a log press during Strongman Training Crossfit: Bench Press 2 Reps X 3 Sets Bar Bell Bent Over Rows 10 Reps X 3 Sets Then: 3 Rounds for time 25 Sam Balls 10 Burpees Wilmington Weightlifting Club: Clean: Heavy Single With 80% of heavy single do 1 rep EMOM for 12 minutes […]

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  • 04/09/2015

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

      Chelsea G. Working on Overhead Squats withWilmington Weightlifting Club   Ladies and Gentlemen, this week we are tapering off from the heavy loads and high Volume.  This is being done so we can recover and be prepared to max each lift next week.  Next week will conclude the strength cycle we have been in, and […]

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  • 04/08/2015

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

    Please join us tonight at 6:00pm-until for a cookout for all CFW friends and family. We’ll have chicken, burgers, sides and beer for everyone. We’ve more than 60 new members join since the beginning of the year and gained the entire CF Coastal crew… so the gym is packed with many new athletes. Come out […]

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  • 04/07/2015

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

    Instructor Lead Jordan A. Dead lifting 225lb during Mondays Heavy Metcon Crossfit: For Time: 30 Wall Ball shots 20/16 30 Sit Ups 20 Wall Ball Shots 20/16 20 Sit Ups 10 Wall Ball Shots 20/16 10 Sit Ups Wilmington Weightlifting Club: Jerk: Heavy Single (Shoulder press x 5) + (weighted Chin ups x 5) x 8 […]

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  • 04/06/2015

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

    Kelly Performing Axle Bar Thrusters during Saturdays team WOD Crossfit: AMRAP in 20 Minutes of: 5 Deadlifts 365/225 5 Pull Ups 5 Ground to Shoulders 155/105 5 Push Press 155/105 Run 400 Meter

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  • 04/05/2015

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

      Crossfit: Rest day Wilmington Weightlifting Club:  Rest day

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  • 04/04/2015

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

    Katelin R. and Marylou pull the sled During Saturday Team WOD Crossfit: In teams of 3-4 complete 400 Meter Team run to buy in 200 wall balls 20/16 Run 1 Lap around the Building while holding all of the equipment 150 Kettle Bell Swings 20/16 Run 1 Lap around the Building while holding all of […]

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  • 04/03/2015

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

    Colby V. Dead Lifting 165lb for 3 reps Reminder that today is the final day to have your body fat checked for the Count Down to Beach Season Body Transformation Challenge.  The winner will be announced tonight, Stay Tuned….. Crossfit: Bench Press 3 Reps X 5 Sets Then: AMRAP in 15 Minutes 3 Push Press […]

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  • 04/02/2015

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

    Mondays 6 Pm Class Warming Up with Lead Coaches Caleb and Jordan Crossfit: Dead Lift 3 Reps X 5 Sets then: AMRAP 5 min: 5 Single Arm KB snatches Left arm 24/16 5 Single Arm KB snatches Right arm 24/16 5 Box Jumps 24/20 Supplemental 6 X 400 Meters Rest 2 minutes between Efforts Wilmington […]

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  • 04/01/2015

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

    5:45am Class Performing Push Press Crossfit: Rest Day Open Gym 7am-1pm & 3:30pm-8pm Mobility Class 7pm MIT: 5:45 Wilmington Weightlifting Club: Rest Day

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  • 03/31/2015

    By Thomas | In Today's Workout | on March 30, 2015

    Kristian P. performing a back squat Crossfit: Push Press 3 Reps X 5 Sets Then: 4 Rounds for time 20 Air Squats 15 Hand Release Push-Ups 10 Chest 2 Bar Pulls Ups Wilmington Weight Lifting Club: Jerk: Heavy Single (Shoulder press x 5) + (weighted Chin ups x 5) x 8 Bent over Rows: 8-10 x […]

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  • 3/30/2015

    By cody | In Today's Workout | on March 29, 2015

      CrossFit Back Squat 3rx5s then: For time: 10 Power Clean 155/105 20 Slamball 30 Toes To Bar 40 Burpees

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  • 3/28/2015

    By cody | In Today's Workout | on March 27, 2015

    The best thing to happen to CrossFit in Wilmington since CrossFit came to Wilmington in 2008! CrossFit Wilmington and Crossfit Coastal, the first and most experienced CrossFit gyms in Wilmington, are merging! Beginning Monday both gyms will train together under one roof at CrossFit Wilmington’s current location, 2020 Capital Drive. Both gyms are very excited […]

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  • 3/27/2015

    By cody | In Today's Workout | on March 26, 2015

    John F. performing heavy push presses. CrossFit 27-21-15-9 Kettlebell Swings 24/16 Thrusters 95/65 Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65  

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  • 3/26/2015

    By cody | In Today's Workout | on March 25, 2015

    There will be no MIT or kids care on Saturday. We apologize for the inconvenience. CrossFit Deadlift – work up to a heavy double then 5r x 5s @80% then: 3 rounds of: 9 Front Squat 165/105 12 Toes To Bar 15 Burpee over the Bar CFW Supplemental: Run 1.5 miles for time Weightlifting Club: […]

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  • 3/25/2015

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

      Strongman 6pm Monsters in Training 5:45pm Mobility Class 9am 6pm Open Gym 7-1pm 3:30-8pm

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  • SealFit 20X Challenge Coming April 18th

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

    CrossFit: Bench Press Work up to a heavy double then 5 Reps X 5 Sets at 80% Then: AMRAP 8min: 7 Push Press 135/95 7 Pull-ups 7 Hand Release Push-Ups 7 TTB Wilmington Weightlifting Club: (A) Snatch + Overhead Squat – [60% x 1, 65% x 1, 70% x 1, 75% x 1] x 2 […]

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  • 03/23/2015

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

    CrossFit Back Squat – work up to a heavy double then 5 Reps X 5 Sets @80% then: 3 rounds for time: Run 200m 40 Alternating Walking Lunges CFW Supplemental Row 500m x 6 Rest 1:45min b/w

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