• 101214 Tuesday “In Honor of SSG Hansen”

    101214 Tuesday “In Honor of SSG Hansen”

    Strength/Skill Work Snatch Balance: Complete five to seven sets of three. Be sure to spend some time on mobility between sets!!! WOD Complete three 4 minute rounds of the following: 1 minute of max rep burpess Immediately followed by: 30 kettlebell swings (1.5/1 pood) 30 sit-ups Rest for the remaining amount of time left in […]

  • 101213 Monday

    101213 Monday

    Carolina Fitness Challenge -Masters Division Wow, what a weekend it was for the CFA Masters crew! CFA represented 5 of the 12 masters competitors. The first two events included some great efforts including numerous front squat PRs with the second event. (I apologize for lack of detail as the overall results are not yet posted. […]

  • “Breaking Free” By:Heather Judge

    “Breaking Free” By:Heather Judge

    For most of my life I have been a prisoner in my own body, jailed by my own limitations which I depressingly tried to hide. Although I had a happy childhood, I was a sickly kid who often sat on the sidelines. My chronic ear infections led to multiple surgeries then permanent damage, and my […]

  • 101211 Saturday

    101211 Saturday

    Strength/skill work: Shoulder press: Work up to a heavy set of three over 5-7 sets. WOD 10,9,8…1 Knees to elbows Squats Push-ups For time (If you have you capacity to perform 20 strict push-ups-meaning from your toes full range ,without kipping/peeling then do ring push-ups.)

  • 101209 Friday

    101209 Friday

    Strength/Skill Work: Hang power snatch 7×3 Start with bar weight and work to go up in weight over the 7 sets. If you end up pressing out or losing technique go down to a weight that is challenging, but that you can do cleanly and finish your remaining sets at that weight. Post max loadx3 […]

  • 101209 Thursday

    101209 Thursday

    Strength/Skill Work Thrusters: 3×15 reps for time @ top of every 3 minutes. Use ~70% of your thruster 3/5RM not to exceed 95/65lbs. WOD 1,000m row for time 3 minutes to rest Max chest-to-bar pullups in 3 minutes. 3 minutes to rest 50 slam balls (full extension and caught off first bounce) for time. CFA […]

  • 101208 Wednesday “Ninja D”

    101208 Wednesday “Ninja D”

    Strength/Skill Work Dumbbell split squat: 4×8 reps per leg. Rest 3 minutes b/w sets. WOD 10 Hang power cleans (~80% of your HPC 5RM) 30 Box jumps 10 Hang power cleans 20 Box jumps 10 Hang power cleans 10 Box jumps For time. This workout was first completed on 100929.

  • 101207 Tuesday “American Idol”

    101207 Tuesday “American Idol”

    Strength/Skill Work Overhead squat: Work to add 5-10lbs to your new 5RM WOD 7 Rounds of: 5 Power snatch (Use 80% of max hang power or power snatch not to exceed 135/95lbs) 20 Double unders/60 single unders For time.