“If you want more, you have to do more.”
It has been the CFW motto since the white board was hung at the old gym.  But is also a part of what we do at CFW.  More.  Yes, more…  weight.  More Olympic Lifting.  More trainers.  More drive.  More options to pursue your fitness goals.  It’s the mindset that any and all of us can reach our capabilities, both physically and mentally, if we simply choose to do so.  It’s the CFW version of “you get out of it what you put into it”.

From the beach workouts to the Turkey Loop and the Spring Loop.  We do more workouts at offsite locations so even the random varied and always different so the box doesn’t get boring either!   Constantly, we offer more of everything that makes CrossFit Wilmington the best gym in Wilmington.

Thanks for training with us,


Yesterday’s Turkey Loop Workout was another good one!  Do a burppee everytime a car passes???  Once again Josh’s creativity makes a smoker of a workout and a great way to put the new sandbags to test.  Thanks to everyone that came out!


AMRAP in 4 minutes of…
200m row
10 Wallball (20/14)

rest 1 minute

AMRAP in 4 minutes of…
7 Slamballs
7 Sandbag get up/get downs (60/40)

rest 1 minute

AMRAP in 4 minutes of…
10 GHD Sit-ups
5 KB Swings (24/16)