• 090831 Monday “Heavy Daze”

    090831 Monday “Heavy Daze”

    Strength/Skill Work Back Squat: Find your 5, 3, or 1 rep max depending on what you last completed. WOD 15 deadlifts 30 tuck jumps 15 push-ups 12 deadlifts 24 tuck jumps 12 push-ups 9 deadlifts 18 tuck jumps 9 push-ups For time. Use ~60% your DL 1RM Optional strength work Power snatch65% x 1 x […]

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  • 090830 Sunday Rest Day

    090830 Sunday Rest Day

    Rest Day *Please Note the following schedule changes: -Tuesday and Thursday morning classes will begin at 7am, 8am, 840am, and 920am. -There isnow a12noon class on Tue’s, Thu’s, and Fri’s -There will be no open gym on Mondays or Wednesdays -Open gym will be held Tue, Thu, Fri from 1130am -1pm If there are any […]

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  • 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

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  • 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 […]

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  • 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

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  • 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!

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  • 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)

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  • 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 […]

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