• 140716 Wednesday

    Congrats to Roderick for his great showing on Sunday at for the tri at Furman University in Greenville,SC his 7th race of the season. He finished (250m swim , 16mi bike, 3.1mi run) (19.75 miles) in 1:30 when his goal for the race was 1:45!  Keep up the great work Roderick!

    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 4-10: Sumo Deadlift, 1-arm OH Carry, C2B Pull-up (Strict Rnd 1), Burpee over the Bar. Strength Development A1. : Axle Thruster (6-8 x 3. ) A2. : Ring Rows (@ 31X1; 6-8 x 3. ) Either no score or can note inches bottom […]

    Read More...
  • 140715 Tuesday

    Neil's garage gym he used while vacationing in NY.

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: Back Squat, 1-arm DB High Pull, KB Good Morning, Dip. Strength/Skill Development A1. : 1-arm DB Muscle Snatch ( x 4-8 alternating sides x 4) A2. : Axle Front Rack Reverse Lunge ( x 12-16 Steps x 3. ) WOD Metcon (AMRAP […]

    Read More...
  • Volunteers Needed

    Volunteers Needed

    iDaph Events is looking for some some volunteers for this weekend’s races at Rec Park.  Saturday afternoon there is the kids’ Splash & Dash (a part ofCarolina Kids Multisport Races).  Sunday morning is the legendary Asheville Triathlon, a favorite for both beginning triathletes and seasoned multisport lovers. Go to VolunteerSpot to sign up for volunteering: Please sign up for Asheville […]

    Read More...
  • 140714 Monday

    photo (12)

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 5-10: Back Squat, 1-arm Farmer’s Carry, Wall Ball, T-Push-up–> Dip. Strength Development A1. : Bent Over Row (@ 31X1; 3-6 x 4. ) With barbell. A2. : Weighted Dip (@ 20X1; 4-8 x 3. ) Subtract assist from BW. A2. : Dips (AMRAP […]

    Read More...
  • 140713 Sunday Recovery

    photo (11)

    Main – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes @ 80% 10 Walking Lunge Steps 5 Plank Burpees 50ft Bear Crawl 20 Cals on AirDyne Rest 3 minutes Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes @ 80% 10 Goblet Squats -Moderate (NTE 24/16kg) 45s Side Plank Right 8 […]

    Read More...
  • 140712 Saturday

    IMG_0160

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-8: Back Squats, 1-arm DB Press, Box Jumps (Step-down Rnd 1), Rowling. Strength Development A1. : Axle Shoulder to Overhead (2-3 x 4. ) Utilize push-press or push-jerk. A2. : Renegade Row (x 4-6/arm x 3. ) WOD EMOM for 15 Minutes cycle […]

    Read More...
  • Party Down this Friday with our Pro Athlete

    Party Down this Friday with our Pro Athlete

    Bring your family and friends and get down to the gym Friday, June 18th at 6:00pm to celebrate with Shanna.  Our very own professional athlete is taking off to Phoenix and we’re sending her off with a big ol’ party… Fuel Food, a keg o’ beer and lots of really cool people.  More details are […]

    Read More...
  • 140711 Friday

    photo-219

    Main – CrossFit (No Measure) AMRAC in 10 MInutes with Mobility + 2-10: Goblet Squats, TGU, Deadlift, Tire Drags. Strength Development A1. : Deadlift (@31×1; 5-8 x 3) A2. : Turkish Get Up (x 1-2/arm x 2) WOD A. : Metcon (Distance) Partner Tire Drags Max distance in 6 minutes. Non-dragging partner should walk along […]

    Read More...