Message from MSgt. Chad Caden:

“Senior Airman Ben White USAF Pararescuemanwas killed two weeks ago in Afghanistan, on his first deployment as a Pararescue Jumper.  He is from Johnson City, TN and was put in the Air Force by my good friend Tsgt Sellner.  I had spoken with Ben  a couple of times, when he was on [...]

Strength/Skill Work: Box jumps 5-5-5-5-5 Work on landing softly and increasing height while staying in control!

WOD

Complete 4 rounds of the following:

As many rounds as possible in 2 minutes of:

5 burpee dumbbell deadlifts

10 box jumps

30 seconds rest

As many rounds as possible in 2 minutes of:

5 pull-ups

10 squats

30 seconds rest

Begin each round where you left off on the previous set.  At [...]

Mike, father of two. Happy Father's Day!

Many folks are changing their diets from the typical American to a more hunter-gatherer, paleolithic diet based largely on unprocessed, fresh, local meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar. Our biggest success stories thus far are due in part to [...]

CrossFit Southeast Women’s Comp from Boomer Alred on Vimeo.

Strength/Skill Work: Shoulder Press

WOD

21 Front squats

21 Pull-ups

15 Push-press

15 Pull-ups

9 Thrusters

9 [...]

Jason and Darcy having some fun during "Sit 'n Slam" in the On Ramp.

Strength/Skill Work:Deadlift

WOD

As many rounds as possible in 12 minutes of:

4 sit-ups

4 ball slams

200 OR 100m sprint

8 sit-ups

8 ball slams

200 OR 100m sprint

12 sit-ups

12 ball slams

200 OR 100m sprint

16 sit-ups

16 ball slams

200 OR 100m sprint…

So, just to clarify you are adding to [...]

WOD

200m run

30 kettlebell swings

400m run

20 dumbbell push press (45/25lbs)

800m run

20 dumbbell push press

400m run

30 kettlebell swings

200m run

For time.

Strength/Skill Cash-out Ring dips: 5-5-5 work to add weight or reduce assistance [...]

Strength/Skill Work Squat clean: spend 10 minutes working towards a 1 rep max

WOD

21-15-9

squat cleans (70% of max squat clean not to exceed 135/95lbs)

burpees

For time.

This workout was last completed [...]

The suspect

Asheville News:

“Box attacks man”

By: Ed Dz

Times reporter:

On Saturday morning it was reported that a CrossFit member was attacked by a wooden box. The member stated that he was jumping down off the box when for no apparent reason it slide under him causing him to strike the box’s edge with his shin. When asked [...]