Today’s Workout'S ARCHIVE

  • Help support our CFW Athlete’s travels to the Mid- Atlantic Regional and CF Games in California. Traveling to CrossFit competitions can be expensive; from registrations fees, to hotels, meals and the cost of taking three days off work, our competitors have to pay all out of pocket.  To help offset some of these costs, we […]

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  • Squatting With Dr. Bradburn

    By cody | In Today's Workout | on May 4, 2014

    While I was in a class at CrossFit Wilmington last Tuesday there came a point where we had an AMRAP of air squats, hand release push-ups, and handstand push-ups.  After our class was done, CFW Instructor Gene gathered our class together to talk about how he noticed some people in class were not squatting with proper […]

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  • 5/4/2014

    By cody | In Today's Workout | on May 3, 2014
  • Monsters In Training Starts Today

    By cody | In Today's Workout | on May 2, 2014

    Our Monsters In Training (M.I.T.) program will begin on Saturday. It will last from 8:45am until 10:15am. There will be fun workouts for the little ones and refreshments afterwards. There is no cost.   CrossFit AMRAP 15min: Team Barbell Complex 5 Deadlift 115/75 5 Hang Power Clean 5 Shoulder To Overhead ***Teams of 2-3, on […]

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  • 5/2/2014

    By cody | In Today's Workout | on May 1, 2014

          CrossFit 30-20-10 reps for time: Pull-ups Front Squats from ground 155/105 Bar Facing Burpees Wilmington Weightlifting Club Snatch – 80% x 1 rep x 5 sets Clean and Jerk – 80% x 1 x 5 Run 2 miles as fast as possible

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  • 5/1/2014

    By cody | In Today's Workout | on April 30, 2014

        CrossFit Run 1 mile for time then: Complete 5 Burpee Over the Box Jumps and 10 flutter kicks for every 30sec it takes you to run the mile.   Wilmington Weightlifting Club 3 position clean (platform, below the knee, power) – 70% x 5 sets Snatch Balance – Heavy single, then 75% x 1 […]

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  • 4/30/2014

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

        Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Monsters In Training Saturday

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

    M.I.T (Monsters In Training) starts this Saturday, May 3rd. There is no cost and all children are welcome. The fun will kick off at 8:45am and last until 10:15am.       CrossFit 4 rounds of: DB Bench Press 5-6r 1 Arm DB Row 6-8r then: 3 rounds of: 1min Hand-release burpees 1min STO 75/55 […]

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  • SUP June 8th

    By cody | In Today's Workout | on April 27, 2014

    Paddle boarding with Wrightsville SUP has been re-schedule for Sunday, June 8th.     CrossFit Front Squat – 5r x 5s then: 20-15-10 Thruster 115/75 Box Jump 24/20 Wilmington Weightlifting Club 3 position snatch (platform, below the knee, power) – 70% x 5 sets Jerk – 70% x 3 reps x 5 sets Clean Pulls […]

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  • 4/27/2014

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

         

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  • 4/26/2014

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

        CrossFit With a partner, complete the following for time: 80m Buddy Carry (40m each person) 20 tire flip jump in/out 80m Buddy Carry 40 Goblet Squats 80m Buddy Carry 60 Deadlift 135/95 80m Buddy Carry 80 Sledgehammer Swings 80m Buddy Carry 100 Walking Lunges Run 600m to Cul-de-sac and back *1 person working at […]

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  • 4/25/2014

    By cody | In Today's Workout | on April 24, 2014

          CrossFit Push Press 5r x 5s then: AMRAP 14min: 10 Turkish get-ups (5 each arm) 24/16 15 Pull-ups20 KB Swings 24/16 Wilmington Weightlifting Club Power Snatch – 65% x 2 x 5 Power Clean & Jerk – 65% x 2 x 5

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  • 2014 Summer Lift Off

    By cody | In Today's Workout | on April 23, 2014

    CFW and the Wilmington Weightlifting Club are proud to announce that we will be hosting a USAW-sanctioned Olympic Weightlifting Meet on Saturday, June 28th. To sign-up, Click Here, and go to the SEMINARS tab.     CrossFit 3 rounds of: 50 Wallballs30 Box Jumps 24/20Run 800m w/ Wallball Wilmington Weightlifting Club Snatch [65% x 2, […]

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  • 4/23/2014

    By cody | In Today's Workout | on April 22, 2014

        Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 4/22/2014

    By cody | In Today's Workout | on April 21, 2014

            CrossFit 4 rounds of: FAT Bar Bench 9-10r (3,1,X,0) Weighted Chin-up 5-6r (2,0,X,1) Rest 2:30 b/w rds then: For time:20 Shoulder to Overhead 135/9530 pull ups40 Double Unders 50 Burpees   Wilmington Weightlifting Club Snatch + Overhead Squat – [60% x 1, 65% x 1, 70% x 1, 75% x 1] x […]

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  • 4/21/2014

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

      CrossFit Front Squat - Work up to a heavy single then: AMRAP 12min: 5 Deadlift 245/165 10 Toes To Bar 150m Sprint  

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  • 4/20/2014

    By cody | In Today's Workout | on April 19, 2014

    Congrats to all who completed the combat mud run on Saturday!    

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  • Paddle boarding has been cancelled due to the weather. Please stand by for a new date.       CrossFit In teams of 3, with one person working at a time, complete the following: 75 OHS 75/55 75 KB Swings 24/16 75 Box Jumps 24/20 75 OHS 75 Burpees Over Bar CFW Supplemental Row 5k for time  

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  • 4/18/2014

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

    There will be no child care on Saturday due to the Easter holiday.     CrossFit For Time: 10 Tire Flips 80m Sled Drag +90/+50 30 OH Walking Lunge 45/25 30 Knees To Elbow 30 Turkish Get-ups (15 each arm) 16/12 30 Double Unders 30 Pull-ups 30 Back Extension 30 Burpees Wilmington Weightlifting Club Snatch […]

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  • 4/17/2014

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

    M.I.T (Monsters In Training) registration is open. Sign-up sheet is in the lobby. You can also contact stephanie@crossfitwilmington.com to register.     CrossFit Run 100m x 8 rest 1min b/w then: AMRAP 15min: 2 Rope Climb 15′ 10 Deadlift 225/135 20 Wallballs 20/14 Wilmington Weightlifting Club Snatch Balance – Work up to a heavy double […]

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  • 4/16/2014

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

    There will be no kids care on Saturday due to Easter weekend.       Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Wrightsville SUP This Saturday

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

    There are still a few spots open for paddle boarding this Saturday. We will be renting boards from Wrightsville SUP. The sign-up sheet is on the upcoming events board. Please see Cody to reserve your spot.       CrossFit Bench Press – 5RM Fat Bar Pull-ups – 5-6r x 5s rest 90sec b/w sets […]

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  • Monsters In Training

    By cody | In Today's Workout | on April 13, 2014

    M.I.T. (Monsters In Training) will take place on Saturdays, starting May 3rd. We will be having a kickoff workout and ice breakers followed by a refreshing treat for our little monsters. The event will take place from 8:45-10:15am. For more information on our M.I.T program or to sign your little one(s) up, please contact Stephanie […]

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  • 4/13/2014

    By cody | In Today's Workout | on April 12, 2014
  • 4/12/2014

    By cody | In Today's Workout | on April 11, 2014

        CrossFit In teams of 3-4, complete the following for time: 150 Overhead Walking Lunges 45/25 150 Push-Ups 300m Raider Push to flagpole and back 100 Overhead Walking Lunges 45/25 100 Push-ups 600m Raider Push to cul-de-sac and back ***2 people working at a time on lunges and push-ups

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  • Let’s take our fitness outside and get some sun! We’ve teamed up with Wrightsville Beach SUP for a morning of sun, fun, and fitness on the water. We’ve 20 boards reserved for a quick lesson and two hours on the water with WSUP on Saturday April 19th at 9am. Contact Cody to reserve and pay […]

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  • 4/10/2014

    By cody | In Today's Workout | on April 9, 2014

        CrossFit Run 400m x 4  - Rest 2min b/w attempts then: For Time: 50 Axle Clean To Thruster 135/85 40 Double Unders 30 Toes To Bar

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  • Chip Training For Masters Qualifier

    By cody | In Today's Workout | on April 8, 2014

        Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Supplement Bar Hours Change

    By cody | In Today's Workout | on April 7, 2014

    The supplement bar will now be open until 8pm on Monday, Tuesday, Thursday, and Friday.     CrossFit Bench Press 7-8r x 5s then: 3 rounds of: 1min Push Press 75/55 1min Strict Chin-Ups 1min Hand-Release Burpees 1min Front Plank Hold 1min rest  

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  • 4/7/2014

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

        CrossFit Back Squat 3r x 5s then: “Fran” 21-15-9 Thruster 95/65 Pull-ups CFW Supplemental Run 200m x 6 – rest the time it takes you to complete each  

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