• 090829 Saturday “Change”

    090829 Saturday “Change”

    Strength/Skill Work Single support box jump WOD As many rounds as possible in 20 minutes of: 15 clean and jerks (135/95) 400m run

    Read More...
  • 090828 Friday “Our Lady Micah”

    090828  Friday  “Our Lady Micah”

    Strength/Skill Work Push Press: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD Max rep thrusters for 90 seconds 60 seconds rest Max rep pull-ups for 90 seconds 60 seconds rest Max rep thrusters for 60 […]

    Read More...
  • 090827 Thursday

    090827 Thursday

    Strength/Skill Work:Basic Gymnastic Bar Skills WOD 5 rounds for time of: 50 feet overhead walking lunge (45/35) 21 burpees

    Read More...
  • 090826 Wednesday “Mile Time Trial”

    090826 Wednesday “Mile Time Trial”

    08/25/2009 RouteFind more Runs in Asheville, North Carolina Strength/Skill Work Hang Power Clean: Heavy single. WOD 3 loops of the above route or… Mile Run For Time Rain or shine bring your running shoes and get excited to run a fast mile!

    Read More...
  • 090825 Tuesday “Up!”

    090825 Tuesday “Up!”

    Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD Five rounds for time: 10 Turkish Get-ups (5 per arm, 45/25lbs) 15 box jumps (24″/20″) 10 shoulder press (75/55lbs)

    Read More...
  • 090824 Monday “Cleaning Cindy”

    090824 Monday “Cleaning Cindy”

    Strength/Skill Work Deadlift: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 9power cleans (Use Grace or DT weight) 3 rounds of Cindy* 6power cleans 2 rounds of Cindy 3power cleans 1 round of Cindy For […]

    Read More...
  • 090823 Sunday “Rest Day”

    090823 Sunday “Rest Day”

    Rest Day Reminder that the time schedule has changed for morning classes beginning TOMORROW! Please see new time schedule here. Also congrats toDale Wyrick with a 7th place overall finish in the Springmaid Splash 5k trail run yesterday morning!! As well, Matt Baldwin did well last night in the Montford Hot August Night 5k.He had […]

    Read More...
  • 090822 Saturday “Jeremy”

    090822 Saturday “Jeremy”

    Strength/Skill WorkGet inverted! Headstands, handstands, handstand push-ups, back extension rolls, walking on your hands….agility ladder on your hands?? WOD 21-15-9 Overhead squats Burpees For time. Overhead squats Rx’d at 95lbs.

    Read More...