• 100424 Saturday “Pair”

    100424 Saturday “Pair”

    Strength/Skill Work: 4x400m run with 2 minutes rest between each Partner WOD AMRAP in 10 minutes of: 40 sit-ups 30 squats 20 push-ups 10 pull-ups. Only one person can work at a time. As a team complete the above reps and split the reps up as you wish. New Class Time: Beginning next Monday, April […]

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  • 100423 Friday “D-Box”

    100423 Friday “D-Box”

    Strength/Skill Work: Back squat WOD 21-15-9 Deadlift (60-70% 5RM not to exceed 225/165lbs) Box Jumps (24/20″) For Time. New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays. Pleaseemail Shanna if you are interested in reserving a spot in this class. Also please do not forget […]

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  • 100422 Thursday “Sandpiper”

    100422 Thursday “Sandpiper”

    Strength/Skill Work: Hang clean WOD AMRAP in 12 minutes of: 21 Kettlebell swings (53/35lbs) 100m sandbag sprint (50lbs/25lbs) New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays. Please email Shanna if you are interested in reserving a spot in this class. Also please do not […]

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  • 100421 Wednesday “Double Jackson”

    100421 Wednesday “Double Jackson”

    Strength/Skill Work: Shoulder Press WOD 5 Rounds of: 20 thrusters (bar weight only 45/35lbs) 20 push-ups For time. This workout was last done on 100122. New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays. Pleaseemail Shanna if you are interested in reserving a spot in […]

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  • 100420 Tuesday “Stairway to Heaven”

    100420 Tuesday “Stairway to Heaven”

    Strength/Skill Work: Overhead squat WOD 20 Power cleans (70% of power clean 1RM not to exceed 135/95lbs) 100 ft walking lunge 15 Power Cleans 100 ft walking lunge 10 Power cleans 100 ft walking lunge 5 Power cleans 100 ft walking lunge For time. This work-out was last done on 100126. New Class Time: Beginning […]

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  • CrossFit AVL Affiliate Team Qualifier Reflection/Results

    CrossFit AVL Affiliate Team Qualifier Reflection/Results

    “What the Crossfit Affiliate Team Qualifier Has Meant to Me” By Jessica Tonner-Mintier aka J$ I am pretty sure most people who read this will be familiar with the recent Crossfit Affiliate team qualifier that has been going on at the gym. I do not assume that most people who read this will know who […]

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  • 100419 Monday “Isabel”

    100419 Monday “Isabel”

    Strength/Skill Work: Pistol box jump WOD 30 reps Snatch For time. Use 70-80% your max snatch not to exceed 95/135lbs. Please note a full squat snatch is NOT required. Just get the bar from the ground to overhead 30 times. New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class […]

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  • 100418 Sunday “Co-operation”

    100418 Sunday “Co-operation”

    NC/SC CrossFit Sectionals from Boomer Alred on Vimeo. Class at 3:00 today to make up for the classes we missed yesterday. Feel free to join us for a little bit of fun co-operation and laugh at your coaches who are rather sore from yesterday’s Garage Games Team Challenge. Partner WOD With only one person working […]

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