‎22 Days until the CrossFit Games Open. Everyone at the gym will be performing these competitive events – register on the site, so you can submit your scores and be ranked. ITS GO TIME

REGISTER HERE.

Workout of the Day
“Elizabeth”
21-15-9
Squat Cleans
Ring Dips
…
Cashout 100 True or Ring Pushups. 5 Ring Pullups each time you break set or form.

Mallory.

T.

Fred on a strong clean pull

Workout of the Day
30 Minutes
Work on Olympic Lifts
*Any lift & any area you would like to improve on*

20 Minutes
Cycle through the following exercises – no set reps. Push yourself on these sets…don’t just stop when it starts to burn (thats when the set begins). Follow up each set with 3 Box Jumps.
Toes 2 Bar
True Pushups
Kettlebell Swings
Ring Pullups

PS: This upcoming Sat we’re having a big party to celebrate winning Best Gym in Wilmington & 1st Place Team Garage Games. Details @ the gym.

Workout of the Day
3 Rounds:
6 Muscle-Ups
12 Handstand Pushups
15 Power Cleans

No classes Friday Afternoon – Saturday’s classes normal schedule. Sunday – Closed

Here’s one for all of you competing up in the Garage Games this weekend!

Workout of the Day
10 sets of 5 Push Press @ 75%
*Follow up each set with 5 Pullups*
…
AMRAP 12 Minutes
w/ a partner
Max Distance Row
Max # Burpees
Alternate as needed…score is total meters and total # of burpees.

Workout of the Day
1RM Snatch
1RM Clean & Jerk
1RM Front Squat

NOTE: There will be no afternoon classes this upcoming Friday. We’ll be up in Greensborogh for the Garage Games – come support!

Workout of the Day
“Nate”
AMRAP 20 Minutes
2 Muscle-Ups
4 Handstand Pushups
8 Kettlebell Swings – 2 pood
–
5 Rounds
15 Burpees
15 Kettlebell Swings
15 V-Ups
15 Slamballs
30 Double-Unders

Hard work fosters camaraderie.

I was scared out of my mind, but determined to at least finish the first workout. Not only did everyone make me feel welcome but no one made me feel embarrassed about what I was and was not able to do.  After a week of workouts that were all completely different I was hooked.

At my old gym, I participated in a boot camp and could go through the routine with my eyes closed and was bored with the repetition.  I will admit that one of my favorite exercises was using the sledge hammer on the tire. Didn’t know that I had so much pent up aggression; that was an incredibly exhilarating experience!

-What are you currently enjoying the most?

What started with a 1 lb wooden dowel has progressed to a 135 lb Overhead Squat.

This is a tough one and it’s hard to narrow it down. I really love the people who come to CFC.  There’s a real sense of camaraderie and I feel like we’re a family. We notice when someone is not around and get really excited when we see them again.

I do struggle when people decide to leave and it’s hard for me to understand why they don’t love it as much as I do. This is something that I continue to work on but it still makes me sad.

In terms of the exercises, I enjoy weight lifting the most which is quite funny because when I started the only thing that I felt somewhat capable at was being able to run.  I have come a long way from barely being able to shoulder press 45lbs and having absolutely no idea what the other weight lifting exercises were.

-What has surprised you the most about training here?

I am most surprised that I have made CrossFit an important part of my life.  Being a person with a life-threatening disease I have to think about my health more so than the average person and I’m finally doing this with passion.

CrossFit has made me stronger in all aspects of my life and helps me to control my disease versus my disease controlling me.

We think someone LOVES back squats...especially ones at 235 lbs.

Pictured above is one of our newest instructors – Patrick S. teaching the fundamentals of CrossFit to our first on-ramp class of the year. If you are interested in starting our program – this is one of the best ways to get thorough instruction on the basics.

Vote CROSSFIT COASTAL for Best Gym in Wilmington at the following link:

Households are allowed more than one vote, so get your family involved and get everyone you know to vote. Every single vote counts and with your help we can make this happen…again.

VOTE HERE

Workout of the Day
8 x 8 Front Squat w/ mini bands
+3 ME Box Jumps after each set of squats
2 minutes rest
then…
AMRAP 10 Minutes
OH Walking Lunge – 45m/25f
Every time you set the plate down perform 20 v-ups

It’s 2012. Resolutions are not enough – you have to make it happen.

Renee M. & Cory R. - post workout.

Workout of the Day
Burgener Warmup
Power Snatch: 2-2-2-2-2 @ 75%
Clean & Jerk: 1-1-1-1-1 @ 80%
Push Press: 5-5-5-5-5 @ 75-80%
“Death by Pullups”
With a continuously running clock – perform 1 pullup the first minute, 2 pullups the second, 3 pullups the third and so forth. Your score is the last round you were able to complete all pullups.
*Competitors* Perform this workout with either muscle-ups or chest to bar pullups.