• 100415 Thursday “Halestorm”

    100415 Thursday “Halestorm”

    Strength/Skill Work: Muscle-up progression WOD 400m run 5-10-15-20 Push-press (Use 65-70% of your push-press 5RM not to exceed 95lbs/65lbs) Box Jumps (20/24″) 400m run For time. Closing THIS Saturday! Due to participation in the Garage Games Affiliate Team Challenge ALL classes will be cancelled this Saturday morning (April 17th). We will be having a make […]

  • 100414 Wednesday “Pull-up Ladder”

    100414 Wednesday “Pull-up Ladder”

    Today’s strength/skill is the affiliate team qualifier WOD #3 After a 5 minute movement specific warm-up, you will have 7 minutes to find the heaviest wt you can front squat for 7 reps. Score is highest wt. WOD With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, threepull-ups […]

  • 100413 Tuesday “Rollercoaster”

    100413 Tuesday “Rollercoaster”

    Strength/Skill Work: Push-press WOD 21-15-9 Deadlifts(Use 70% of deadlift 5RM not to exceed 225/155lbs) Burpees For time.

  • 100412 Monday “Big Brother”

    100412 Monday “Big Brother”

    Strength/Skill Work Power clean: Heavy single WOD 4 rounds 21 power cleans 400m run For time. Use ~70% of the heaviest power clean you can complete today with GOOD TECHNIQUE! Do not exceed 115/75lbs.

  • 100411 Sunday “My First Year with CrossFit”

    100411 Sunday “My First Year with CrossFit”

    Rest Day “My First Year with CrossFit” by Daniel Smith In February and March 2009, Corey and Shanna were located in the River Arts District of Asheville. Since the classes were in their infancy, it was usually just me showing up to work out. I would see guys like Chad, Sean, John, or Eric usually […]

  • 100410 Saturday “A Moment in Time”

    100410 Saturday “A Moment in Time”

    Strength/Skill: Turkish Get-up WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 1 minute rest. Repeat for 3 total rounds. For the clean and jerk use 75% of your max push jerk weight not to exceed 135lbs/95lbs. Post total C&Js to comments. Note: Scale the run to […]

  • 100409 Friday “The Whip”

    100409 Friday “The Whip”

    Strength/Skill Work: Deadlift WOD 50 double unders 25 box jumps (24″/20″) 25 push-ups 40 double unders 20 box jumps 20 push-ups 30 double unders 15 box jumps 15 push-ups 20 double unders 10 box jumps 10 push-ups 10 double unders 5 box jumps 5 push-ups For time.

  • 100408 Thursday “Energizer”

    100408 Thursday “Energizer”

    Strength/Skill Work Heavy Kettlebell Swings 10-15-20-15-10 Followed by: 3x Tuck hang for time Knees must stay at or above hip height. Think about squat mechanics, it must look like a full depth squat. A new clock will start every 3 minutes. Rest depends on how long each hold is. Longer hold=less rest however shorter hold […]