Today’s Workout

The CrossFit Wilmington Workouts


Scott S. performing deadlifts during 14.3. Scott has lost over 20lbs since the start of the Body Transformation Challenge and his Biosignature consult with Cody.

Ladies Night This Thursday

 There will be no kids care Tuesday morning.   Ladies, please join CFW Instructor Melissa Hoff Thursday evening March 27th from 630-830pm for a talk on women specific training, dieting, and health. She’ll cover topics ranging from hormones, weight loss, training, and healthy cosmetics. Her knowledge in sport, training, and […]


CFW Instructor Michelle and Christina D. working through KB swings last week. Christina has PR'd all of  her olympic lifts while training for the Boston Marathon next month.

Supplement Bar Hours Change

The supplement bar will be open only in the evenings from now on. The schedule is as follows: Monday 4:30-7:15pm Tuesday 4:30-7:15pm Thursday 4:30-7:15pm Friday 4:30-7:15pm Saturday 9am-12pm     CrossFit CrossFit Wilmington will be closed this Saturday and Sunday due to the CrossFit Level 1 Cert. Please join us at CrossFit Carolina […]


Linda working through KB Swings.

3/22/2014

    CrossFit In teams of 4, complete the following: 3 rounds for time: 150 Goblet Squats 24/16 – 2 people working at a time 600m Run to cul-de-sac  w/ KBs 150 KB Swings 24/16 – 2 people working at a time 600m Run back to CFW w/ KBs


New member Catherine F. performing front squats  this week.

Open WOD 14.4

    CrossFit Open WOD 14.4 AMRAP 14min 60 Calories Row 50 Toes To Bar 40 Wallball 20/14 30 Clean 135/95 20 MUs Wilmington Weightlifting Club Snatch65% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 95% x 1 Clean & Jerk […]


Cody T. performing dynamic box jumps.

Community Workout March 29th at CFCB 1

Please join us on Saturday, March 29th, at CrossFit Carolina Beach. They will be hosting a community event for the final workout of the 2014 CrossFit Games Open. They will host any and all athletes performing the WOD and will verify your score if you like. CrossFitter’s not registered for the […]


Be sure to come to a mobility class today and use the infrared sauna! Both are guaranteed to decrease soreness and improve your recovery.

3/19/2014

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


CFW Intern Josh V. working through 14.3.

Ladies Night at CFW 1

Ladies Night at CFW Ladies, please join CFW Instructor Melissa Hoff Thursday evening March 27th from 630-830pm for a talk on women specific training, dieting, and health. She’ll cover topics ranging from hormones, weight loss, training, and healthy cosmetics. Her knowledge in sport, training, and success comes from her own […]


Will L. snatching 205lbs last week.

3/17/2014

Will L. – 205lbs Snatch   CrossFit Front Squat – Work up to a heavy single, then 5rx5s @75% of HS then: For Time: 150 Wallballs 20/14 CFW Supplemental Run 100m x 10 rest 75sec b/w Wilmington Weightlifting Club Snatch – heavy single Then… [90% x 1, 95% x 1, […]