• 100116 Wednesday “Slam Dunk”

    100116 Wednesday “Slam Dunk”

    Strength/Skill Work: Front squat WOD 30 seconds on, 30 seconds off rotating through each of the following stations: Wall Ball (Men-10′ target, Ladies-8′ target) Pull-ups Box Jumps (20″) Complete 4 total rounds. Please note there is not a specific rest station being that you have 30 seconds of rest between each station. Post total reps […]

  • 100105 Tuesday “Isabel”

    100105 Tuesday “Isabel”

    Strength/Skill Work: Deadlift WOD 30 reps Snatch For time. Use 60-70% 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. ***REMINDER NOON CLASS ONLY TODAY. The noon class on Tuesdays is full. You can see the new […]

  • 100104 Monday “Singled Out”

    100104 Monday “Singled Out”

    Strength/Skill Work: Shoulder Press WOD 3 Rounds of: 25 Kettlebell swings (1.5/1 pood) 15 Right arm dumbbell push press (25/45lbs) 25 Kettlebell swings 15 Left arm dumbbell push press For time. ***REMINDER thatCFA” class schedule has been significantly modified and will begin TODAY. If you have not emailed or discussed your preferred times with one […]

  • 100102 Saturday “Graceful Cindy”

    100102 Saturday “Graceful Cindy”

    Strength/Skill Work: Single support deadlift WOD 10power clean and jerks (Use 70% of5RM Jerk not to exceed 135/95lbs) 5rounds of Cindy* 10power clean jerk 3rounds of Cindy 10power clean and jerk 1 round of Cindy For time. *Cindy is a CrossFit work-out where one round is equal to 5 pull-ups, 10 push-ups and 15 squats. […]

  • 100101 Friday “Carolina Challenge Final”

    100101 Friday “Carolina Challenge Final”

    Happy New Year! Today is the New Year’s Day Paleo Potluck/Lecture and WOD! Lectures will get started between 10:30 and 10:40. The first wave is about to start the work-out and we hope to start the last wave around 10:00. Feel free to come join us! It doesn’t matter if you were unable to RSVP! […]

  • 091231 Thursday “Obstacle Course”

    091231 Thursday “Obstacle Course”

    Strength/Skill Work: Handstand progressions and/or rope climbing! WOD AMRAP in 20 minutes of our indoor obstacle course! HOURS We are only open through the noon class today. NO EVENING CLASSES! Next week’s new hours are updated on our schedule page. Tomorrow is the New Year’s Day WOD/Paleo Potluck/Lectures. Email Shanna (ShannaDuvall@gmail.com) by4pm today if you […]

  • 091230 Wednesday “Beginnings”

    091230 Wednesday “Beginnings”

    Strength/Skill Work Chest-to-Bar Weighted Pull-ups 5-5-5-5-5 OR Kipping Pull-up Practice WOD 3 Rounds of: 10 Deadlifts (50% of max not to exceed 185/115lbs) 15 Push-ups 25 Box jumps (20″) For time. Holiday Hours/Events We will be closed for evening classes tomorrow December 31st. (Noon class that day is still on.) One work-out on Friday (see […]

  • 091229 Tuesday “Jeremy”

    091229 Tuesday “Jeremy”

    Strength/Skill Work Power Clean: Work up to a heavy single WOD 21-15-9 Overhead squats Burpees Fot time. For overhead squats use ~70% of OHS 5RM not to exceed 95/65lbs.