• 140916 Tuesday

    Neil moving strong through his first competition over the weekend!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: 1-arm DB Thruster, Tire Drag (25-50m), Wall Ball, Bear Crawl (50-100ft). Strength Development Spend 15 Minutes alternating b/w A1/2 NTE 4 Rounds. A1. : Axle Thruster ( x 6-10) A2. : Bent Over DB Row (@ 21X1; 5-8. ) WOD Metcon (AMRAP […]

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  • 140915 Monday

    Shankle on her way to  2nd place at this weekend's Masters Comp in Concord.

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Snatch Press-Under, 1-arm Farmer’s Carry, KBS, Box Jump-Step Down, Inverse Burpee. Strength/Skill Development A. : Overhead Squat (10 Minutes to Moderate Triple ) B. : 1-arm Farmer’s Carry (10 Minute to a moderate 50m/arm ) WOD A. : 3 Minute AMRAP KBS […]

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  • Run the Wolf 5k

    Run the Wolf 5k

      RUN THE WOLF 2nd Annual 5K Race benefitting Cub Scout Pack 524, Mars Hill, NC Saturday, Oct 18, 2014 9am – 5K Race 10:30am – Fun Run TIME AND LOCATION Saturday, October 18th 7:15am-8:15am – Packet Pickup (Early Packet Pickup available: Friday, Oct 17th from 7pm-9pm, Mars Hill Baptist Church) 9am – 5K Race […]

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  • Sign up for Stretching Class

    Sign up for Stretching Class

    Are you interested in a stretching class? Spend a half-hour learning about stretching a foam rolling strategies.  There is a sign up sheet on the front desk.  Let us know what times work for your schedule.

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  • 140914 Sunday Recovery

    Congrats to those that took part in the Master's Competition yesterday in Concord, NC...Tony Hoffman, Neil Duvall, Anna Robertson, Dawn Greene & Kim Shankle! Special shout out to Kim Shankle who took 2nd place! Everyone had a great time & awesome efforts!

    Main – CrossFit Recovery 1.3 (No Measure) Complete 2-3 sets of: 30s 1-arm Farmer carry, Rt 30s Rest 30s MB Get-up on Rt 30s Rest 30s 1-arm Farmer carry, Lt 30s Rest 30s MB Get-up on Lft 30s Rest 30s Rt Side Plank 30s Rest 30s Battling Ropes 30s Rest 30s Lft side Plank 90s […]

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  • 140913 Saturday

    IMG_7415

    Main – CrossFit (No Measure) AMRAC in 15 Minutes with Mobility + 5-10: 1-arm OHS, C2B Pull-up (Strict Rnd 1), Back Squat, Plank Burpee Box Jump. WOD Habits (4 Rounds for calories) Complete 4 Sets of: In 3 Minutes Complete: 7 Back Squats (Start @ ~70% of multi-rep max & build as able) 14 Plank […]

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  • 140912 Friday

    MLAT

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Stone 2 Shoulder, Ring-Row, 1-arm DB Thruster, C2B Pull-ups (Strict Rnd 1). Strength Development Split Jerk (12 Minutes to build to a Tough Single. ) WOD Complete a 15 Minute EMOM alternating between each of the following stations. Wave load as desired […]

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  • 140911 Thursday

    september-11-remembrance-2

    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 5-10: 1-arm OH Carry, Sumo Deadlift, Wall Ball, Ring-Row, Burpee. Strength Development A1. : Front Squat (3-5 x 5) A2. : 1-arm DB High-Pull (@ 21X0; 5-8/arm x 4. ) WOD Remembrance (Time) 21-15-9 Power Clean (50-60% of a multi-rep max NTE 115/75lbs) […]

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