• 110105 Wednesday

    110105 Wednesday

    Strength/Skill Work Split squat: 5×6 reps at a 3011 tempo WOD 1 Power snatch + 5 OHS 2 Power snatch + 4 OHS 3 Power snatch +3 OHS 4 Power snatch + 2 OHS 5 Power snatch + 1 OHS 4 Power snatch + 2 OHS 3 Power snatch +3 OHS 2 Power snatch + […]

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  • 110104 Tuesday

    110104 Tuesday

    Strength/Skill Work Back squat: work to add upwards of 10lbs to your previous 5RM. WOD Complete 5 rounds for time of: 8 Push-press (Use ~70% of your 5RM not to exceed 95/65lbs. ) 16 lateral jumps (20/16″) Tuesday/Thursday 730am Class Cancelled: Starting this week if possible, but definitely beginning the week of Janurary 10th. This […]

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  • 110103 Monday “A Run in the Sun”

    110103 Monday “A Run in the Sun”

    Strength/Skill Work Push jerk: Spend 15 minutes working up to a heavy set of 3 (with NO PRESS OUT!). If you find your max weight prior to the 15 minutes go down 20% and complete 3×3 at that weight with ~30 seconds rest between lifts. WOD 5 Rounds of: 200m run 12 burpees 1 minute […]

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  • Measureable, Reachable Goals

    Measureable, Reachable Goals

    We want to thank EVERYONE who came out yesterday morning to a fantastic kick off for 2011. We had over 60 people workout and over 100 in attendance. We got to see young and old jump, pull, and swing to their hearts content (or discontent as it may be!!) Coach Shanna talked about her history […]

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  • 110101 Saturday “Carolina Challenge II”

    110101 Saturday “Carolina Challenge II”

    WOD In the order of your choice complete max reps in two minutes of: Kettlebell swings (53/35lbs) Box jumps (24/20″) Deadlifts (Use ~60% of your 5RM not to exceed 225/155lbs) Double unders One minute rest between each two minute period. Post reps and loads to comments.

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  • 101231 Friday “The Hilt”

    101231 Friday “The Hilt”

    Strength/Skill Work Dumbbell shoulder press 5×5 at tempo of 1031 WOD 21-15-9 clean (~70% of max clean not to exceed 135/95lbs) burpee For time. This workout was last completed on 100616 and 090812 Remember since it doesn’t say “power clean” this involves the full squat! Today is Project Red Shirt and tomorrow is out New […]

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  • CFA New Year’s Day Bash/Brunch!

    CFA New Year’s Day Bash/Brunch!

    It’s time to celebrate! What are we celebrating?? It is a celebration about YOU, me and anyone else who allows oneself the opportunity! WOD The morning will kick off with the workout from this year’s final event of the Carolina Challenge: In the order of your choice complete max reps in two minutes of: kettlebell […]

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  • 101230 Thursday Partner WOD!

    101230 Thursday Partner WOD!

    Strength/Skill Work Kipping pull-up practice followed by 4 sets of max reps in 15 seconds at the top of every 60 seconds. Partner WOD As a team complete 8 rounds for time of: 20 consecutive wall ball shots* 10 power cleans (Use~80% of your 2RM not to exceed 155/105lbs) One person works while the other […]

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