• 100630 Friday “Atlantis”

    100630 Friday “Atlantis”

    Strength/Skill Work Kettlebell swings: Alternate single bell American swings with double bell Russian swings. Complete 4 sets of each completing 8-20 swings per set. WOD 800m run 21 Overhead Squats (Use 70% of your 5RM not to exceed 95/65lbs) 21 box jumps (24″/20″) 400m run 15 overhead squats 15 box jumps 200m run 9 overhead […]

  • 100729 Thursday

    100729 Thursday

    Strength/Skill Work Turkish Get-up: 5 rep max WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Knees to elbows 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Push-press Complete 20 ball slams after each couplet. For time. Use ~70% push-press 5 rep max. Ex: First two rounds will consist of: 10 […]

  • Adult Gymnastics Class

    Adult Gymnastics Class

    Phoenix Gymnastics is havin an adult gymnastic class on Thursdays !from 7:30-8:30pm. It will be a $10 ‘drop-in’ fee per class. Justsign in at the front desk. Thanks, Kristine Levick-Phoenix Gymnastics 828-252-8746

  • 100728 Wednesday

    100728 Wednesday

    Strength/Skill Work Squat clean (could also simply be called “clean” as squat would be implied): work towards a 5 rep max WOD 4 Rounds of: 100 ft walking lunge 25 burpees For time.

  • 100727 Tuesday

    100727 Tuesday

    Strength/Skill Overhead squat: work towards a new 5RM WOD 30 seconds of work followed by 30 seconds of rest to rotate through each of the following stations: Burpee box jumps (20/24″) Chest-to-bar Pullups OHS with bar weight only (no bouncing out of the bottom!) Row Complete 3 total rounds. Score all exercises by reps completed […]

  • 100726 Monday “American Idol”

    100726 Monday “American Idol”

    Strength/Skill Work Deadlift: Work towards a new 5 rep max WOD 7 Rounds of: 5 Power snatch (Use 80% of max hang power or power snatch not to exceed 135/95lbs) 20 Double unders/60 single unders For time. This workout was last completed on 100431.

  • 100724 Saturday

    100724 Saturday

    Please remember that due to Belle Chere you must come from the south on Coxe Ave. to reach the gym. WOD AMRAP in 20 minutes of: 400m run 12 pull-ups 24 single arm dumbbell push-press (12 per arm) Following the 20 minutes you will have exactly 3 minutes to clean the bar from the floor […]

  • 100723 Friday “Tides of Change”

    100723 Friday “Tides of Change”

    Strength/Skill Work Hang Power Clean: 5 rep max WOD 5 rounds of: 7 high box jumps (30/25″) 21 kettlebell swings (53/35lbs) For time. Note: Remember it is Project Red Shirt today. Also, with the street closings for Belle Chere weekend you must come up Coxe Ave from the south to reach the gym. Coxe Ave […]