Today’s Workout'S ARCHIVE

  • No Open Gym

    By Preston Landt | In Today's Workout | on August 2, 2014

    It is summer time and most of you are spending your time in the sun and sand. We are going to cancel open gym on Sunday until Oct. 4th.

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  • 8/2/2014

    By Preston Landt | In Today's Workout | on August 1, 2014

    There will be no Open Gym on Sundays until October. 4th.   CrossFit In teams of 3, with one person working at a time, complete the following: 200 Wall Balls, 20/14 100 Pull-ups 150 Overhead Walking Lunges 45/25 200 Wallballs ***A 45/25lb plate and Wallball must be held at all times. Dropping the plate or wallball will result in a 20 […]

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  • 8/1/2014

    By Preston Landt | In Today's Workout | on July 31, 2014

      CrossFit Push jerk 2rx5s then: For time: 100ft Prowler Push (+140/+90) 100ft Sled Drag (+135/+100) rest 5-10min For time: 300m Farmers Carry (torpedoes/24kg kettlebells) Wilmington Weightlifting Club Clean from blocks: 80% x 1 x 6 Stiff legged deadlift: 6 x 4 Shoulder press: 6 x 4 For completion… 50 Turkish get ups

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  • Schedule Change Reminder

    By Preston Landt | In Today's Workout | on July 30, 2014

    It is summer and you guys are spending your afternoons playing in the sun. We are canceling Sunday Open gym sessions for the remainder of the summer. We will start it up again on October 4th. Also, there will be no more Thursday evening Bodyweight and Ab Thrash classes. However, we will still be having […]

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  • Schedule Change

    By Preston Landt | In Today's Workout | on July 29, 2014

    It is summer and you guys are spending your afternoons playing in the sun. We are canceling Sunday Open gym sessions for the remainder of the summer. We will start it up again on October 4th. Be sure to check out Wednesday’s Bodyweight and Ab thrash classes at 6:30am. Thursday evening’s Bodyweight and Ab Thrash classes have […]

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  • 7/29/2014

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

        CrossFit 5 rds of: 6-8 Push Press 3-5 Weighted Ring Pull-ups rest 2min b/w rds then: 3 rds of: 1min Shuttle Run 20m 1min Rope Climbs 15′ 1min Push-ups 1min rest Wilmington Weightlifting Club 3 position clean (Power, below knee, Floor): 70% x 5 Snatch Balance: work up to a heavy triple Snatch Pulls: […]

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  • 7/28/2014

    By Preston Landt | In Today's Workout | on July 27, 2014

      Crossfit Deadlift 3rx4s @85% then max reps x 1s @80% then: 2 rds for max reps: 1 min front squats, 135/95 1 min knees-to-elbow 1 min burpee box jumps, 24/20 1 min front plank hold 1 min rest Wilmington Weightlifting Club Back Squat: heavy double 3 position snatch (Power, below knee, Floor): 70% x 5 […]

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  • 7/27/2014

    By cody | In Today's Workout | on July 26, 2014
  • Olympic Weighlifting Course Starts Today!

    By Preston Landt | In Today's Workout | on July 25, 2014

    There will be no Monsters In Training today.     Crossfit In teams of 2, with one partner working at a time, complete the following: 25min AMRAP: 300 Sledgehammer swings 12/8 200 KB Swings 24/16 With the remaining time, AMRAP Thrusters 95/65 *The partner not performing sledgehammer swings/thrusters will be holding a KB (24/16) *If the […]

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  • Olympic Weightlifting Course Begins Tomorrow

    By Preston Landt | In Today's Workout | on July 24, 2014

    Our next Olympic Weightlifting Course starts tomorrow morning at 9;30am. There are still spots available. CLICK HERE for more information.     CrossFit Shoulder Press – 1RM then: 3 rounds for time: 10 Bar-facing Burpees 15 Push Press, 115/75 20 Box Jump Overs Wilmington Weightlifting Club Hang snatch (power + below knee): Heavy double Hang […]

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  • 7/24/2014

    By Preston Landt | In Today's Workout | on July 23, 2014

        CrossFit Back Squat – 1RM then: For time: 12-9-6 Power Clean, 135/95 Toes To Bar Wilmington Weightlifting Club Back Squat: Work up to a heavy set of 4 Jerk: 85% x 3 x 5 Snatch pulls: 115% of snatch x 3 x 4 Clean pulls: 115% of clean x 3 x 4

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  • 7/23/2014

    By Preston Landt | In Today's Workout | on July 22, 2014

        Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  •     Crossfit Bench Press – 1RM then: AMRAP 10min: 5 Pull-ups 10 Push-ups 15 Sit-ups Wilmington Weightlifting Club Snatch: Heavy triple Clean and Jerk: Heavy Triple Run 1 mile

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  • DL Test Day

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

        CrossFit Deadlift Test Day Deadlift – 1RM   Wilmington Weightlifting Club OHS: Max Cuban Press: 6-8 x 4 Romanian Deadlifts: 6-8 x 4 Shoulder Press: 6-8 x 4

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  • 7/20/2014

    By cody | In Today's Workout | on July 19, 2014
  • Kid’s Camp Starts Monday

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

    CFW’s Kids Camp starts this Monday, July 21st! Ages 4-7 are from 8am-12pm Ages 8-12 are from 1pm-5pm     CrossFit In teams of 3, with 1 person working at a time, complete the following for time: 2 rounds of: Run 300m to cul-de-sac 100 Air Squats 70 Push-ups Run 300m Backwards back to CFW […]

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  • 7/18/2014

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

        CrossFit Push Press – 3r x 5s then: For time: 10 Burpees 20 CTB 30 Hand Release Push-ups 60 Wallballs 20/14 30 Hand Release Push-ups 20 CTB 10 Burpees Wilmington Weightlifting Club Clean from blocks: work up to a heavy double Snatch from blocks: work up to a heavy double For completion: 100 GHD Sit ups 100 GHD […]

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  • Nutrition Class Tonight

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

    There will be a NO COST Nutrition Class tonight at 6pm 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 the gym. All […]

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  • Beach Fit Cancelled

    By Preston Landt | In Today's Workout | on July 16, 2014

    Beach Fit is cancelling the workout tonight due to the weather. We are still having Mobility Class at 6pm.

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  • Beach Fit Tonight

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

          Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • NO COST Nutrition Class Thursday 6pm

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

    There will be a NO COST Nutrition Class Thursday at 6pm 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 the […]

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  • 7/14/2014

    By Preston Landt | In Today's Workout | on July 13, 2014

        Crossfit Back Squat 3rx5s 90% Deadlift 3rx5s 90% then: 5 min AMRAP: 50 Sit ups with the remaining time AMRAP burpees Wilmington Weightlifting Club 3 Position Clean (power, below knee, floor) – 65% x 3 sets, 70% x 3 sets, 75% x 2 sets, 80% x 1 set OHS: work up to a heavy triple […]

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  • 7/13/2014

    By cody | In Today's Workout | on July 12, 2014
  • 7/12/2014

    By Preston Landt | In Today's Workout | on July 11, 2014

        Crossfit In teams of 3-4, with 2 people working at a time, complete the following: 100 Toes to bar 2 Rope Climbs per person 150 Overhead Squats 75/55 2 Rope Climbs per person 50 Tire Flips 2 Rope climbs per person

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  • 7/11/2014

    By Preston Landt | In Today's Workout | on July 10, 2014

          Crossfit Shoulder Press – 3r x 5s then: 12 min AMRAP ascending ladder: 1 Deadlift (155/105), 1 Power Clean (155/105), 1 Burpee over bar 2 Deadlifts, 2 Power Clean, 2 Burpee over bar and so on….  

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  • CrossFit Wilmington and the Wilmington Weightlifting Club will start their next Olympic Weightlifting Course on Saturday, July 26th. Classes will meet Tuesday evenings at 5:30pm and Saturday mornings at 9:30am. This course is for individuals who want to drastically improve their lifting technique, add weight to their lifts, and make their CrossFit workouts more efficient. The […]

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  • Paddleboarding WOD July 13th

    By Preston Landt | In Today's Workout | on July 8, 2014

    Sunday at 9am we will be joining our friends at Wrightsville SUP for some paddleboarding with a CrossFit twist! For more information CLICK HERE.        Come have some fun in the sand and water with Beach Fit at 6:15pm at the Oceanic Pier in Wrightsville Beach!   Bodyweight Class 6:30am Ab-Thrash 7:15am Mobility […]

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  • Nutrition Class July 17th

    By Preston Landt | In Today's Workout | on July 7, 2014

        Nutrition Class Thursday, July 17th – 6pm-8:30pm Upstairs Conference Room FREE for all CFW members and non-CFW members This seminar is for anyone interested in learning about healthy food choices and improving your overall health, recovery, and performance. Whether you are training for a CrossFit competition, half or full marathon, or just overall well […]

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  • 7/7/2014

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

        CrossFit Back Squat – 3r x 6s RDL – 6r x 4s then: For time: 25 Toes To Bar Run 400m 25 Toes To Bar

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  • 7/6/2014

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

    There will be open gym today from 1:30-3:30pm.

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