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CrossFit Wilmington shared an image on Facebook

The strong getting stronger. Get the best from the best… CFW is the only place in ILM to get coaching by CrossFit Games athletes.

CrossFit Wilmington shared an image on Facebook

We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. Inspired by none other than CFW Coaches Jordan Adcock and Melissa Hoff, and designed by our own Rachael Dowdy, the DBAP limited edition shirt embodies what it means to push beyond your comfort zone and get the results you want… no matter how bad it hurts! There will be an order sheet on supplement counter or you can contact Thomas to order.

CrossFit Wilmington shared an image on Facebook

New 1 Class, $50.00 Introduction to CrossFit course! Joining and doing CrossFit in Wilmington is now easier and more affordable than ever! We have streamlined our 2 day Intro Course into a 1 day, all encompassing intro course and reduced the cost to $50. We have the facility and staff to handle more new clients in our classes. So there is no long “On Ramp” course. Just one class and you join our regular CrossFit program. Even better… CrossFit Wilmington has no daily class sign ups. We offer classes almost every hour on the hour each day. Since we have the largest, most experienced training staff and facility in the area, we are not forced to place limits on class size. Our members enjoy the freedom of attending whichever class they choose and the flexibility to choose a different one each day.

CrossFit Wilmington shared an image on Facebook

Valentine’s Day Massacre was a success! Thanks to everyone for coming. Competitors, volunteers, judges, and sponsors you really made this event! Congratulations to Team Strictly Platonic (Jordan Adcock and Caleb Martin) of CFW on taking 1st place. For the final results, go to the VDay Massacre Event page.

CrossFit Wilmington shared an image on Facebook

Review: Nicole Capurso’s Flex Dieting Seminar at CFW Last week we hosted Nicole Cupurso and her Flex Diet seminar. I was very impressed. Nicole is not only a top weightlifter and CrossFitter (Team The Outlaw Way / Competitive Edge Performance), she speaks well and articulates the important parts of the Flex Diet and how to use it to reach your goals. First off… allow me to address the donuts. If you don’t know, Nicole and many of her Flex Diet friends make jokes about eating donuts. They are NOT saying you should eat donuts, or other junk food, daily. Instead that it is ok to have one every now and then. The Flex Diet gives you a threshold… a specific number of grams of carbs to fit your donut into and therefore keeping the donut from derailing your goals. Most of you know I promote eating clean food… “Paleo” foods, if you will. I have tried to explain for years that the eating “Paleo” does not mean eating low carb or even that you should be. Granted some of the Paleo Purveyors did push a low carb version… that’s dumb. Rather, you should eat the carbs, protein, and fat you need to accomplish your goals. No more and no less. I ate Paleo while training for an Iron Distance triathlon last year… I weighed ~225lbs so I sometimes ate 500+ grams of “paleo” carbs (fruit, potatoes, rice) to fuel each training day. Understand the difference between counting your macro nutrient intake and eating healthy are not always the same thing. For you Paleo freaks… you know, you guys and gals who eat a SUPER STRICT, 100% EVOLUTIONARY, CAVEMAN, PRIMAL HUNTER diet 80% of the time… what Nicole teaches is pretty much what you are already doing, only it quantifies it and keeps you from having to lie to yourself about being such a healthy hunter gatherer. Moving on… the Flex Diet is a pretty simple way to figure out how much you should eat per day. The equation uses a multiple to adjust for your specific goal fat loss, performance, weight gain, etc.). I prefer the Flex Diet approach over The Zone to lining out the number of grams of protein, carbs, and fats to the Zone. It is a more practical and less confusing approach that I think more people can apply and stick to. Ultimately, sticking to a diet is most important part to your success with it. If losing weight (fat) is your goal, I highly recommend it. Most people I work with have no idea how many calories they eat each day, much less how many grams of protein, carbs, and fat. It blows my mind how many adults actually eat like year old children… they literally have no idea that they reason they are fat and unhealthy is they have Poptarts for breakfast, nachos for lunch, and pizza for dinner. When they add it up and find out they typically eat less than 50 grams of protein and more than 300 grams of carbs each day, it is an eye opener. The Flex Diet will force you to learn to plan your meals and give you clearly defined numbers of each macro you can consume each day. Some coaches and nutrition “experts” scoff at the Flex. They forget that the average person, just starting to diet, cannot gauge their food intake like we do. For a beginner, weighing, measuring, and counting is a great way to get educated on eating and dieting. I don’t care which method a person uses to diet if it works. The bottom line… Nicole presents the info in a clear and concise manner. I highly recommend you attend when she is in your area. If you want to know more about implementing the Flex Diet now, hit me up. Or contact Nicole… she does online coaching at a great rates.

CrossFit Wilmington shared an image on Facebook

Clean Eatz, Wilmington’s favorite healthy place to eat is two years old today! Swing by and get a great meal made from the best ingredients and congratulate Don and Evonne! 203 Racine Drive

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General Information

NameCrossFit Wilmington
OwnerTony Cowden
Websitecrossfitwilmington.com
Phone(910) 399-5864
Emailinfo@crossfitwilmington.com
Address2020 Capital Drive
Wilmington, NC 28405

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dinah published the post Spicy Quinoa on Nutrition WOD
I made a spicy quinoa the other night. It makes a great side dish and I wanted to share it with...
dinah published the post Paleo Crock Pot Coconut Milk Roast on
This is such a busy time of year. We put so much stress on ourselves, wanting to make everything...
dinah published the post Paleo Sweet Potato Bone Broth Soup on
We are all busy and we want to be strong. When people tell me they don't have time to make soup...
American River Crossfit shared a link on Facebook

American River Crossfit shared a link on Facebook

15.5 http://wp.me/pGeX1-5ml

Auburn CrossFit shared a link on Facebook

ACF – March 27, 2015 http://t.co/UjM0KtPTQp

Kristy Parrish published the post Coaching Roundtable: CrossFit Open 15.5 Tips & Advice on Tabata Times
Time to close out this year's Open with a bang and finish strong. Every single week has been a...
kakinda posted on CrossFit CSA
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South Tahoe CrossFit shared an image on Facebook

15.5 tomorrow let's finish Strong! #crossfit #southtahoecrossfit #neverquit #keeptahoecrossfit #thatswhatshesaid #thatbooty #nevereverquit

South Tahoe CrossFit shared an image on Facebook

OneStepAtaTime #crossfit #stcf #getoutside with @tahoetaj #AdventureWod #southtahoecrossfit #neverquit #keeptahoecrossfit #nevereverquit

CrossFit Anywhere shared an image on Facebook

Mark your calendars! CFA's 4th Anniversary Party is coming up on Saturday, April 18th at Casa De Kosler. The fun starts at 6pm with dinner, drinks, music and great friends. Swimming optional. BYOB.

CrossFit Folsom Lake posted on Facebook

Alright FNL Athletes!! Here's how tomorrow is going to work. Without a time cap on this workout, it's hard to know heat times. So, the first heat will start at 5:30 like normal. Then I will put people in designated heats, but without a specific start time. My guess is that each heat will take around 20 minutes so you can keep that in mind. But please understand that start times will not be posted or definite!! So, who NEEDS to be in a "later" or "earlier" heat? Or who will not be there at all?

CrossFit Monterey shared a link on Facebook

Training 150327 Open Workout 15.5 27-21-15-9 reps for time: Row (Calories) Thrusters, 95#/65# Post results to comments.

CrossFit Echelon shared a link on Facebook

03/27 WOD MetCon: **BENCHMARK** “Jackie” Row 1ooom 50 Thrusters (45#) 30 Pull Ups The post 03/27 WOD appeared first on Crossfit Echelon.

CrossFit Echelon posted an article
South Tahoe CrossFit shared a link on Facebook

CrossFit Avalanche shared a link on Facebook

CrossFit Avalanche, CrossFit Blizzard - CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#

CrossFit Avalanche shared a link on Facebook

T-Minus two days until trip of a lifetime round 3! http://journal.crossfit.com/2015/03/influxbonuscontent-heli.tpl

CrossFit Redding shared an image on Facebook

Mel T. Is adding a little elegance to her 15.5 @crossfitgames #CrossFitRedding #crossfit #wod #15point5 #theopen

American River Crossfit shared an image on Facebook

15.5

CrossFit Anywhere shared an image on Facebook

We're rowing and thrustering for 15.5!!!

CrossFit Anywhere shared an image on Facebook

Roseville eagerly awaits 15.5!

Jefferson State CrossFit shared an image on Facebook

Another Level CrossFit shared an image on Facebook

Golden State Games is right around the corner and we are still finalizing up our volunteer list! Please comment on this post if you are interested in volunteering. You will receive complimentary Rooted Coffee :)

CrossFit Anywhere shared an image on Facebook

One hour until 15.5 is announced and we watch Sam, Camille and Annie face off! What are your guesses for the final workout of the 2015 Open?

CrossFit Folsom Lake posted on Facebook

Kids classes are coming next week for Spring Break! Monday 3/30, wednesday 4/1, and friday 4/3 all 1:15-2:00 ages 6-10. Cost is $20/child/class ($15/class if attending more than one). Comment here with your child's name, age and what day they will be attending. I will be looking for at least 6 kids to make the class happen! :-)

CrossFit Anywhere shared a link on Facebook

Get your vote in and help us defend our title as the area's Best CrossFit!

CrossFit Redding shared an image on Facebook

#tbt to the Junior Nationals @haileelollar @oliviaastimpel with that big finishing pull. @hookgrip took these great shots #olympicweightlifting #usaw #weightlifting #reddingbarbellclub

Jefferson State CrossFit shared an image on Facebook

CrossFit Redding shared an image on Facebook

Raul ensures that 11am class is properly warmed up... #letmerest #CrossFitRedding #crossfit #wod

Anderson River CrossFit shared an image on Facebook

TBT -- remember when old tires were fun? (Just kidding: they still are.)

CrossFit Anywhere shared an image on Facebook

Friday Night Lights and Barbecue tomorrow starting at 5:30! BYOMeat to grill and drinks.

Another Level CrossFit shared an image on Facebook

TBT Remember when old tires were fun?

North State CrossFit posted on Facebook

Hi all! Please join us this Saturday after the morning classes for a NSCF-community BBQ to celebrate the finale of the Crossfit Open! We'll be starting around 11:30am and going until whenever. Bringing a side dish is optional and please BYOB. Hope to see you here!

nellstephenson published the post Paleo Cocktail Sauce on
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CrossFit Monterey shared an image on Facebook

15.5 is upon us! It has been an awesome time participating in the Open with our friends at Systematic Crossfit! They will not be joining in the workout tomorrow but will be coming by to support us and cheer us on! Let's do the same on Saturday, from 12-2pm, and support and cheer for them as they do 15.5! They are having a potluck to celebrate so bring something delicious to share! What do you think 15.5 is going to be?!?!?! Announcement in 6 hours!

nellstephenson published the post Fajitas! on
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Another Level CrossFit shared an image on Facebook

15.5 will be announced at 5pm - tell us your thoughts on what you think itll be! Or what you've figured out it to be haha

CrossFit Bios shared a link on Facebook

Some squat therapy tips from CrossFit Invictus.

CrossFit Valley View shared an image on Facebook

Thursday is thruster day!

Jefferson State CrossFit shared an image on Facebook

630 pm tonight!! Free community Yoga!! Come, stretch, and get a great session in! Bring a friend!

CrossFit Bios shared an image on Facebook

Great job on the check-ins everyone!

South Tahoe CrossFit shared an image on Facebook

Reminder: CSA bags from Rio De Parras Organics will be delivered at the gym today between 11:15 and 11:45!

CrossFit Determination shared an image on Facebook

3/26/15 **Don’t forget the Potluck this weekend on Saturday after the 9:30 workout. Bring a dish to pass

CrossFit Ready shared a link on Facebook

Getting Thursday started right! #crossfitready #readyfitness #sixamrocks #getfit #getstrong… https://t.co/PPYJpVp6JJ

CrossFit Campbell shared a link on Facebook

Instead of giving myself reasons why I can't, I give myself reasons why I can~Unknown #crossfitcampbell http://t.co/RWrDgCxQRI

Auburn CrossFit shared a link on Facebook

ACF – March 26, 2015 http://t.co/YJoCxWg7s0

Jefferson State CrossFit shared an image on Facebook

THURSDAY 3/26/15: WARM UP 6 minutes of jump rope work on different footwork patterns for 3 minutes speed rope for 3 minutes 20 min AMRAP (reps) 3-6-9-12-15-18-21 wall balls 20/14 box jumps 24/20 double unders Extra Credit bar muscle up skill work

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CrossFit Monterey posted on Facebook

Workout of the Day 3/26/15 Strength: Performance - Back Squat 3RM Fitness - Back Squat 3 @ 8, 3 @ 9, 1 drop set (95%) Conditioning: In teams of 2 or 3: 3 Rounds 400m Sand Bag Carry 20 Step Ups 30 Air Squats 40 Lunges Time Cap: 20 mins 10 Burpee Penalty for dropping sand bag Extra Work: Run 6 x 200 m sprint, 400 m easy

CrossFit Valley View shared a link on Facebook

Kristy Parrish published the post Michael Macartney: Playing by the Rules on
“I started off small but then it took on a life of its own. It grew bigger and bigger. I thought...
CrossFit Ready shared a link on Facebook

http://www.crossfitready.com/2015/03/golden-state-games-part-2/

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CrossFit Danville shared a link on Facebook

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CrossFit CSA posted on Facebook

Thursday CrossFit WOD Step 1) Mobilize and warm up Step 2) Hill Run (get an approx 4 mile run in and enjoy this beautiful weather. Wear your sunscreen, put on some great tunes, figure out some of life's issues, and burn off some bad stuff with good friends.) Step 3) Mobilize, stretch, active recovery.

Battle Born CrossFit posted an article
CrossFit 580 shared a link on Facebook

THURSDAY WOD 3/26/15