Christmas Eve Dec. 24th – CLOSED
Christmas Day Dec. 25th – CLOSED
Thursday Dec. 26th – CrossFit Classes 9am, 5pm, 6pm, Open Gym 7-10am/5-8pm

New Years Eve Dec. 31st – CrossFit Classes 9am, 10:30am, Open Gym 9am-12pm
New Years Day Jan. 1st – CLOSED
Thursday Jan. 2nd – CrossFit Classes 9am, 5pm, 6pm, Open Gym 7-10am/5-8pm


Hey CFW,
At the end of each cycle we test. Last week we tested your 1RM Squat, Press, and DL. The results were astounding… 6 ladies hit squats over 265lbs/16 over 200lbs. 12 ladies benched over 160lbs, 4 over 165lbs, and 15 over thier BWs. 8 of the badass CFW ladies pulled over 300lbs, another 8 pulled more than 250lbs, and 16 pulled over 205lbs. The guys also killed it. We had over 20 guys squat more than 300lbs and 5 over 400lbs. The average bench for the fellas was over 260lbs, and the deadlift had 22 guys pull over 405lbs and 9 or 10 fellas hit 500 or more. CFW is no doubt the only CrossFit in the world with this many people hitting those numbers! If you are not hitting the numbers above yet, don’t worry, lifting heavy is relative. The entire gym increased all three lifts… increasing your lifts each cycle means you will soon be pushing and pulling the big numbers. I’m astounded and proud very proud… this last program cycle was probably the best I have ever written and applied at CFW and the results we all experienced reflected it.

On Friday and Saturday we will compete the CFW fit test, “The Mjölnir” so you all can see how much this last cycle improved your overall fitness, not just your strength. If you joined CFW since our last running of the test, this is your opportunity to set a high baseline for yourself. Part 1 of the test will be on Friday, part 2 on Saturday.

Check out the link to the Mjölnir test to see the events, standards and scoring. It’s a good overall test of fitness and is actually quite a bit of fun.

In the next few weeks will be transitioning into Power and Olympic Weightlifting Development Cycle. This cycle will put your newly developed strength to purpose. The programming will include in depth training on the Snatch and Clean and Jerk. It is wholly accepted in the strength and conditioning community the Olympic lifts teach more transferable skills to all other sports than any other stand alone discipline. CFW has some of the best Olympic Lifters in CrossFit because our program’s and coaching’s efficacy and effectiveness. We will be showing you how in the coming weeks… if you think you learned a lot in the strength cycle, you’ll be blown away with the Olympic lifting cycle. I can’t wait!

Train smart,

The Norse God of Thunder carried Mjölnir,the hammer, in Thrudheim...  a place of might.  CFW is Wilmington's place of might and now we have our hammer.



Mobility Class

Open Gym

Wilmington Weightlifting Club

Clean & jerk – 85% x 1 x 4
Clean pull – 105% x 3 x 3
Clean deadlift – 115% x 3 x 3
Back squat – 85% x 3 x 5