• 140722 Tuesday

    Mother-Daughter Ring-Rows.

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-10: OHS, DB RBSU, C2B Pull-up, Inv Burpee. Strength Development A1. : Deadlift (TnG 3-5 x 5. ) A2. : 1-arm DB Press (@ 21X1; 3-6 x 4. ) WOD A. : Metcon (3 Rounds for reps) 30s Right Leg DB RBSU (Moderate) […]

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  • Art Class with Mark Bettis

    Art Class with Mark Bettis

      NEW CLASSES STARTING SOON!   Enroll now limited capacity. Two new classes in October and November! - Exploring Textures: October 18-19, 2014 (intermediate to advanced) - Oil & Wax – Intro Level: November 8-9, 2014 (entry level class) Go to Mark’s Facebook Page or Website for more information.

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  • 140721 Monday

    All in the family!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 6-12: Thruster, 1-arm DB High-pull, H-R Push-up, KBS. Strength Development A1. : Front Squat (4-8 x 4. ) A2. : 1-arm DB Bent Over Row (@21X1; 4-8/arm x 3. ) WOD While You Were Sleeping (AMRAP – Rounds and Reps) AMRAP in 10 […]

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  • 140720 Sunday Recovery

    13045_crossfit_full_0001

    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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  • 140719 Saturday

    Max Patch

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 5-10: Power Clean + Front Squat, 1-arm DB HP, Box Jumps (Step-down Rnd 1), T-Push-up. Strength/Skill Development A1. : Back Squat (@ 30X1; 1-3 x 4. ) A2. : Weighted C2B Pull-up (@ 21X0; 1-3 x 4. (Gravitron @ 21X0; 3-6 x 4)) […]

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  • 140718 Friday

    Shanna at the Grid League Draft.

    Main – CrossFit (No Measure) AMRAC in 12 MInutes with Mobility + 4-12: Continental Clean, Dip, T2B, MB Squat on Shoulder. Strength/Skill Development A1. : Continental Clean (1-3 x 5) A2. : 1-arm DB Overhead Squat (x 3-6/arm x 4. ) WOD Metcon (AMRAP – Rounds and Reps) Complete 3 Rounds of: AMRAP in 3 […]

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  • 140717 Thursday

    magicam-photo

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-12: 1-arm Farmer’s Carry, BTNP, Wall Ball, Side Plank 30-45s/side. Strength/Skill Development Take 20 Minutes to work through A1-3 resting as needed b/w sets. A1. : 1-arm RKBS (x 6-10/arm) A2. : Box Jump for Height (x 1.1.1. Step down & rest 5s […]

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  • 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 […]

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