Member Referral Program
For the month of December we are offering a Member Referral Bonus Program. We want to encourage our members to spread the word about our gym. If you refer a new member to CrossFit Wilmington, and they sign up, you will receive $25 cash! So, bring your friends and family in and both of you will reap the benefits.

Ilario Pantano Book Signing Today at 6:30 pm @ Mayfaire Barnes & Noble.
Come on out and support one for CFW’s oldest members, literally and figuratively!
Learn more about IPs book here:


Chris St. setting up for a Heaving Snatch Jerk


Myofascial Release- Posterior Chain

25 KB/DB Windmills (each side)- choose a weight
25 Alternating K2E (each side)
25 Alternating side-to-side Ab Roll-outs (each side)

9 thoughts on “Myofascial Release and Core Work

  1. Sensei says:

    Thanks for posting the Self Defense class guys!

    Ladies! You’ve been asking me about doing another one for a while!

    Dec 16th 7pm. That’s NEXT FRIDAY!

    Sign up!

    See you there!

  2. Sensei says:


    Thomas and I are leaving at 5am Saturday.

    I’ve got 2 more seats available.

    You know you want to ride with two of the most awesome guys int he gym!…and help with gas $$…

    HIT ME UP!

  3. Emily H. says:

    Sensei– I will join the boys for the road trip… just don’t expect me to be conscious for the way up there. Me and 5 am is not pretty.

    ALSOOO.. does anyone have an extra CFW sweatshirt I could borrow for Saturday—I want to represent, but the sweatshirts arent in yet and i dont have any warm CFW clothing (i wear a small-but i dont mind looking like a bum in a larger size)

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