Today’s Workout'S ARCHIVE

  • 01/21/2015

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

    Ryan and Albert working on running technique during Without Limits Running Clinic   Mobility class will now be at 7pm starting this Wednesday. Open Gym 7am-10am 5pm-8pm Mobility Class 9 am 7 pm Monsters In Training 5:45pm Wilmington Weightlifting Club: Rest

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  • 01/20/2014

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

     Wednesday evening’s mobility class will be changed from 6pm to 7pm starting this Wednesday. CrossFit 5 rounds of: FAT Bench Press 3r Weighted Chin-Up 3r rest 2:00min b/w then: 9-15-21-15-9 reps for time: Burpee Pull-ups Double Unders Wilmington Weightlifting Club: All 3 position Snatch: 60% x 2; 65% x 2; 70% x 2; 75% x […]

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  • 01/19/2015

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

    CrossFit: Front Squat – 2r x 5s then: Perform three rds of the following: 1min Power Clean 185/105 1min CTB 1min Box Jumps 24/20 Rest 1min Supplemental Run 400m x 6rds Rest the time it takes to complete each Wilmington Weightlifting Club: All Snatch: Work up to 85% Clean and Jerk: Work up to 85% Strength Behind […]

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  • 01/18/2015 Pics From The Week

    By cody | In Today's Workout | on January 17, 2015
  • 1/17/2015

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

    \ CEP athletes Amanda W.(top) and Ricklynn Long (bottom) competing at WODapolooza in Miami Crossfit: Partner wod: groups of 2 AMRAP in 30 minutes one partner runs 400 meters while other partner continuously performs 5 Pull Ups 10 Push Ups 15 Air Squats Wilmington Weightlifting Club: Team Training 10:00 AM

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  • 1/16/2015

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

    Vanessa T. Performing a push press.   Crossfit Push Press – 4r x 5s Increase 3-5% from last week then: 3 Round for time 400 Meter run 21 Kettlebell Swings 24/16 12 Pull-Ups Wilmington Weightlifting Club All Clean and Jerk: (70% x 2; 75% x 1; 80% x 1; 85% x 1, 90% x 1) x […]

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  • 1/15/2014

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

      Mike L. performing a Push Press Crossfit Deadlift – 3r x 5s @85% of 1RM Then: 8 minute AMRAP: 10 deadlifts 135/95 10 Push Press 135/95 10 Overhead Squats 135/95 CFW Supplemental: Row 1250 meters x3 rest the time it takes to complete the distance Wilmington Weightlifting Club: All Snatch: (70% x 2; 75% […]

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  • 1/14/2015

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

    CFW Owner/Founder Tony C. instructing the 6pm class on proper deadlift form. Monsters In Training 5:45pm Kickboxing 5:45pm Open Gym 7-10am 5-8pm Mobility class 9am 6pm  

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  • 1/13/2014 Happy Birthday Crossfit Wilmington

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

    Monsters In Training and Kickboxing will be held at 5:45 pm on Wednesday Crossfit 5rounds of: Bench Press 3-5 reps Weighted Pull-Up 5 reps rest 2:00 b/w then: 7 minute AMRAP: 7 Pull Ups 7Push Ups 7 Kettle Bell Clean and Jerks Left arm 7Kettle Bell Clean and Jerk Right arm Wilmington Weightlifting Club All Clean […]

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  • 1/12/2014

    By cody | In Today's Workout | on January 11, 2015
    www.youtube.com/watch?v=CwxLOftE9ao&feature=youtu.be

    CrossFit Front Squat – 3-4r x 5s then: AMRAP 8min Ascending Ladder 3-6-9-12-……… Thruster 135/105 CTB CFW Supplemental 400m x 4rds rest 2min Wilmington Weightlifting Club: All Snatch Pull x 2 + Snatch: Work up to a heavy complex and then… (80% x 1; 85% x 1; 90% x 1) x 2 Front Squat: Max […]

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  • 1/11/2014 Pics From The Week

    By cody | In Today's Workout | on January 10, 2015
  • 01/10/2015

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

    Thomas with excellent form on the front squat Next Wednesday, we will be offering a Monsters In Training class at 5:45pm. This will be in addition to our Saturday 8:45am class. Child care will be available from 9-11am today. CrossFit In teams of 3-4, complete the following for time: 200-150-100 Thrusters 75/55 Wallballs Burpee Box Jumps […]

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  • 01/09/2015

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

    Next Wednesday, we will be offering a Monsters In Training class at 5:45pm. This will be in addition to our Saturday 8:45am class. Child care will be available from 9-11am this Saturday. CFW Lead Instructor Cody demonstrating proper deadlift form to Tuesday’s Intro class. Crossfit Push Press – 5r x 5s then: For Time: Buy-In […]

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  • Alison’s Journey At CFW 01/08/2014

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

    CrossFit Deadlift – Work up to a heavy triple then: 3 rounds of: 400 meter run 30 Kettle bell swings 30 pull ups CFW Supplemental Run 1.5 miles for time

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  • S.O.A.R Seminar Tonight 01/07/2014

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

    Brilliance in the basics… it’s term common in the Special Operations world. Many falsely believe the SOF units use advanced techniques to be successful. It’s the exact opposite. Keeping things simple and focused is how we ensure mission success. I lined out a basic system based on some of the mission planning templates SOF uses […]

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  • 01/06/2014

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

    CrossFit  5 rounds of: Bench Press 5r x 5s Weighted Chin-Up 7r rest 2:30min b/w then: AMRAP 7min: 10 Kettle Bell Swings 10 Hand Release Push-ups 10 CTB

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  • 01/05/2015

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

    Crossfit Front Squat – 4-5r x 5s then: 5 rounds of: 3 Power Clean 135/95 6 Front Rack Lunges  135/95 9 Toes To Bar

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  • 1/4/2014 Pics From The Week

    By cody | In Today's Workout | on January 3, 2015
  • 1/3/2015

    By cody | In Today's Workout | on January 2, 2015

    CrossFit Partner WOD, with one partner working at a time: 50-40-30-20-10 reps for time Thrusters 95/65 Pull-ups 50′ Shuttle Sprint CFW Supplemental Run 40min @75% Wilmington Weightlifting Club Team Training 10am

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  • 01/02/2015

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

    Danny H. in full lock out during a push press Crossfit Deadlift 2 reps x 5 sets @ 87%-90% Then: AMRAP in 9 minutes 5 push press 135/95 7 box jumps 24/20 9 knees to Elbows CFW Supplemental: row 5k for time

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  • 01/01/2015 NEW YEARS DAY: CLOSED

    By Thomas | In Today's Workout | on December 31, 2014

    Wilmington Fire Department recruits working with th 7AM class for the New Years Wod Crossfit We are taking a rest day! We will be open regular business hours tomorrow. Thank you for a great 2014!  This has been a great year here at CFW and WSC with a ton of great experiences and PR’s.  2015 […]

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  • 12/31/2014 NEW YEARS EVE: Limited Hours

    By Thomas | In Today's Workout | on December 30, 2014

    Stephanie W. performing Push Press   Limited Hours NEW YEARS EVE: open gym 7AM-10AM Class 7AM & 9AM NEW YEARS DAY: CLOSED Crossfit 2015 New years WOD For time: 200 meter run 20 push ups 20 lunges 20 sit ups 20 air squats 200 meter run 20 v-ups 20 pull ups 20 Kettle Bell swings 16/12 […]

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  • 12/30/2014

    By cody | In Today's Workout | on December 29, 2014

      Laura P. performing Handstand Push ups Limited Hours NEW YEARS EVE: open gym 7AM-10AM Class 7AM & 9AM NEW YEARS DAY: CLOSED CrossFit Bench Press – Heavy Single Weighted Chin-Up – Heavy Single then: “Tabata Sledgehammer” 3min Sledgehammer Swings 12/8 rest 1min 3min Burpee Pull-ups rest 1min 3min Sledgehammer Swings

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  • 12/29/2014

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

    Limited Hours NEW YEARS EVE: open gym 7AM-10AM Class 7AM & 9AM NEW YEARS DAY: CLOSED CrossFit Front Squat – Heavy Single then: 15-12-9 reps for time: Clean & Jerk 155/105 CTB CFW Supplemental Run 200m x 8 rest 90sec b/w

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  • 12/28/2014 Pics From the Week

    By cody | In Today's Workout | on December 27, 2014
  • 12/27/2014

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

    CrossFit In teams of 3-4, complete the following for time: 3 rounds of: 30 Tire Flips 50 Hand-Release Push-Ups 400m Back Rack Carry 135/95 CFW Supplemental Row 30min @75% Wilmington Weightlifting Club Team Training 10:00am

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  • January New Year Special 12/26/2014

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

    Limited hours Today Open Gym 3:30pm-6:00pm Class Schedule 3:45pm & 5 pm CrossFit Push Press – 3r x 5s then: 2 Rounds for time: 3 Rope Climbs 15′ 9 Shoulder to Overhead 165/105 18 CTB *EMOM – 3 burpees over bar Wilmington Weightlifting Club All 3 position Snatch (Power, knee, floor): 65% x 1; 70% x 1; 75% x […]

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  • 12/25/2014 MERRY CHRISTMAS!

    By Thomas | In Today's Workout | on December 24, 2014

    Merry Christmas! We are closed today. We will be having a limited schedule on Friday. There will be two CrossFit classes at 3:45pm and 5pm. Open Gym will be from 3:30-6pm.  

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  • 12/24/2014 Holiday Hours 7am-10am

    By Thomas | In Today's Workout | on December 23, 2014

    HOLIDAY SCHEDULE Wednesday – 7am & 9am Class, Open Gym 7-10am Thursday – CLOSED Friday – 3:45pm and 5pm Class, Open Gym 3:30-6pm CrossFit We will have a 7am and 9am class on Wednesday. Open gym will be from 7-10am. “12 Days of Christmas” for time… 1 Turkish Getup 2 Handstand Pushups 3 Dead Hang Pullups […]

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  • 12/23/2014

    By Thomas | In Today's Workout | on December 22, 2014

    CrossFit Wilmington will be hosting it’s first Valentine’s Day Massacre competition on Saturday, February 14th.  There will be individual male/female RX, co-ed team RX, and co-ed team scaled.  This is a great opportunity for experienced athletes as well as new members to compete in a fun competition-style event. MORE INFO CrossFit 5 rounds of: FAT […]

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