Join us  this Saturday, March 16th, for our 3rd Annual March Madness Competition. This will be a fun and friendly “Last Man/ Woman Standing” style competition. All competitors will receive a t-shirt and a catered, paleo friendly lunch from Custom Fit Meals. There are few spots left so sign-up today. Cost is $35.

To Register, Click here


There will be a 9am and 5pm mobility class taught on Wednesdays beginning this Wednesday, March 13th.  This class is open to all CFW class and open gym members. Mobility work is great for preventing injury, increasing athletic performance, and working out muscle pain.  You are guaranteed to increase your range of motion, flexibility, and overall well-being. For more information on the benefits of mobility work, read The Benefits of Self Myofascial Massage.



Crossfit Wilmington will not run Classes or Open Gym this Saturday because of our March Madness Competition. We will run the Crossfit Open WOD 13.2 on Friday for all CFW members not competing in Saturday’s Competition. 



Jerk Push Press – 3r x 6s

5 Rounds of:
10 Pull-Ups
12 Kettlebell Swings (24,16)
15 Push-ups

Wilmington Weightlifting
Team Training at 530pm


14 thoughts on “Mobility Classes Starting Wednesday

  1. Meagan says:

    I wanna be like you when I grow up. You are SO strong. Proud of you! Beautiful Beast.

    Emmaline….nice work on the workout! Looking good girl.

  2. t. says:

    Right on. Get it.

    It’s worth mentioning this was supposed to be a volume workout for Amanda, not a max attempt… she’d completed 6 sets of the Hang Snatch + 1 OHS complex prior to these sets. Sometimes ya gotta go with it if things are going good.

    The immediate, ear to ear smile is a good bonus.

  3. Amanda W says:

    Thanks guys! I’m pretty stoked. A lot of snatching over the past few months is starting to pay off. That and watching dyno-Meagan throw around her bodyweight on a bar sure helps. There are a lot of remarkable feats being accomplished at CFW – from national level placements in weightlifting to member’s getting their first unassisted pullup, CFW doesn’t fall short on constant improvement.

  4. Dawn says:

    Kick a$$ job Amanda!!! It’s your year to complete “whatever ladder” they decide to throw at regional CrossFit competitors this year!!! It is so awesome watching these videos of the team…. yes I must admit, I’m jealous I cannot be there with you to compete and workout beside you all more often. Very proud of all of you and what you have accomplished thus far. I get nervous and excited for you all to compete again, one of the best feelings knowing all your hard work has paid off. Whether I’m there or not…. I will be your biggest groupie!!! 🙂
    By the way Amanda that was a hang snatch….. wonder what you could do from the floor!!! 185 is within arms reach!!! Keep pushing

  5. Mere says:

    It was so exciting watching you hit those lifts yesterday Amanda, Great work girl!

    The mobility classes are a great time to get to the gym and learn about your body. Mobility is all about getting your body into the most efficient, and greatest ROM to develop power and eliminate injury.

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