A few pics from Saturday’s Open House and Cookout…

Thank you to all who came to the cookout on Saturday!


CrossFit Wilmington is proud to sponser the UNCW Midnite Madness 5K run on October 12th at 7:00pm. The event will feature a 5K race beginning at Greene Track and continue throughout the UNCW campus.  Following the race there will be an awards ceremony with a post race raffle. Please come out and support the UNCW student-athlete scholarship program!
To register, click here



For time…
10 Clean (135lbs/85lbs)
1 Push Press
9 Clean
2 Push Press
8 Clean
3 Push Press
7 Clean
4 Push Press
6 Clean
5 Push Press
5 Clean
6 Push Press
4 Clean
7 Push Press
3 Clean
8 Push Press
2 Clean
9 Push Press
1 Clean
10 Push Press

12 thoughts on “Midnite Madness 5K Oct. 12th

  1. Debb says:

    Congratulations to two of our Crossfit Monster kids Ava and Ashley. They both placed first in Gymnastics events in there class. This was the first meet for both of them. Good Job girls!

  2. Sensei says:


    CFW – cleans = full squat cleans?
    CrossFit – cleans = power cleans?

    what we doin with this today?

  3. Shawn K says:

    If I remember Tony’s previous guidance correctly, anytime cleans appear in a metcon, the power clean variation is *acceptable*. However, if you want more… then…

    Just be cognizant that full squat cleans for speed can be dangerous depending on how limited someone’s range of motion is at the bottom. If you’re butt-winking… you’re losing your lower lumbar curve and are certain to injure something eventually…

  4. Mike M says:

    Standards are: unless otherwise posted (I.e.: hang Clean, power clean), cleans are always full squat….for your training pleasure 🙂 enjoy this one

  5. t. says:

    Maybe the standards are varied too. Ha.

    Full clean. When we want you to choose we will give the bastardized name… Ground to Shoulder. Otherwise our intent will be clear and the exact lift will be posted. Like Mike said… hang, power, hang/power, high hang, tall, or some other variant will be posted and have a specific and intended training effect.

    Having said that, safety is always the first consideration. The instructors will scale the exercises, not just weights, to accommodate the lifter’s ability and capabilities.

  6. t. says:

    We are adding a 9am class at Joro Yoga on Wednesdays so you guys and gals of the mid-morning can get in a session before work.

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