Today’s Workout

The CrossFit Wilmington Workouts

keith pittman


CrossFit 5 rounds of the following complex: 2 Power Clean + 5 Front Squat – 2 minutes rest 3 rounds x 6-8reps of… Glute/Ham Developer Reverse Hyper 3 rounds x6-8 reps of… Ham Curl 45deg Back Ext

New member Chad B. performing wide grip deadlifts yesterday. 
Welcome to CFW Chad!

10/15/2013 4

[box] [box_header] Lifting Seminar with Will Kuenzel [/box_header] [box_content] Next Saturday, October 26th, we will host Will Kuenzel, Elite Powerlifter and Owner/Founder of Low Country Strength, for a seminar on the Squat, Press, and Deadlift. This seminar will undoubtedly be one the best learning experiences you can have for improving […]


10/14/2013 3

CrossFit Back Squat – 10 rep max Wide Grip Deadlift 4-5 x 4 (5,0,x,0) – Rest 2 minutes **Do not allow the plates to touch.  Stop within an inch of the ground with each rep.  Grip is between regular and snatch grip widths. 5 rounds of… 20 DB Split Squats […]

CFW Instructor Meredith H. performing Dynamic Effort Bench Press with chains yesterday.

10/12/2013 3

[box] [box_header] Attention Parents!! [/box_header] [box_content] There will be no kids care today. We apologize for the inconvenience. [/box_content] [/box] CrossFit For time… 12 Tire Flip buy in Then: 12 Thruster (95-115/65-75) 6 Box Jump (24/20) 1 Legless Rope Climb 9 Thruster 9 Box Jump 1 Legless Rope Climb 6 […]

joey j

10/11/2013 1

  CrossFit DE Bench Press + chains 3r x 10s @ 40%DB Bent Over Row 5-7r x 5s (3,0,x,1) DB Bent Over Row 5-7r x 5s (3,0,x,1) 5 rounds of max reps of each… Upright Row (75-95/45-65) Pendlay Row (75-135/45-75) Bent Over Row (135-185/95-155) Rest 1 minute Wilmington Weightlifting Club […]

CFW Instructor Jonathon demonstrating proper technique on the depth jump. Depth jumps are a great plyometric tool to increase our dynamic power.


[box] [box_header] SCHEDULE CHANGE [/box_header] [box_content] The evening Mobility class has permanently changed from 5pm to 6pm on Thursdays. [/box_content] [/box]   Mobility Class 9am 6pm Open Gym 7-10am 5-8pm Wilmington Weightlifting Club Clean & Jerk – 85% x 5 x 1 Clean Pull – 115% x 4 x 2 […]

Pat P


CrossFit Back Squat w/ bands 3r x 10s 40-50% [1 box jump + 1 depth jump (36/30)] x 1r x 10s Wide Stance Good Morning 4-6r x 5s (4,0,1,0)

New member Chad B. showing excellent form on the overhead squat yesterday. Welcome Chad!

10/08/2013 1

  CrossFit Shoulder Press – 3RM 5 rounds max reps of… Close Grip Pull Ups – Rest 1 minute Ring Dips – Rest 1 minute Wilmington Weightlifting Club Clean & Jerk – 75% x 1, 80% x 1, 85% x 1 90% x 1, 95% x 1 Snatch – 75% […]