• Watch Shanna in the Pro Grid League Draft

    Watch Shanna in the Pro Grid League Draft

    After seeing more than 500 athletes compete in five combines, the Pro Grid teams certainly have their work cut out for them as they decide not just who they want on their rosters, but who will likely be available for each of their picks. Team rosters are comprised of seven active men and seven active […]

  • 140709 Wednesday


    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-12: OHS, 1-arm Farmer’s Carry, Dip, KBS, Burpee Box Jump Over. Strength/Skill Development A1. : Narrow Grip High Pull (NGHP) (@ 21X1; 4-8 x 4. Rest 30s) Burpee Box Jump Overs (AMRAP – Reps) AMRAP in 30s x 4 sets alternating with A1. […]

  • 140708 Tuesday


    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-10: Deadlift, 1-arm DB OHS, C2B Pull-up (Strict Rnd 1), Box Jump (Step down Rnd 1). Strength Development A1. : Back Squat ( @ 30X1; 6, 4, 2, 6, 4, 2.) A2. : Kneeling Torso Row (@ 31X0; 5-8 x 3) WOD A. […]

  • 140707 Monday

    Yoga rocks the park Asheville....every Sunday in July!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: Romanian Deadlift, Burpee over the Bar, DB Thruster, Toes 2 Bar (Strict Rnd 1). Strength Development Thruster ( 2-2-2-2-2 Rest 2-3 Minutes) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 8 Minutes: 4 Power Cleans @ 80% 2 RM Thruster (NTE […]

  • 140706 Sunday Recovery

    140706 Sunday Recovery

    Main – CrossFit 1-arm Farmer’s Carry (Build to a moderate 100m/arm in 15 Minutes. ) Recovery 1.2 (3 Rounds for reps) 3 rds: 1 min 10m SB/MB Shuttle carry 30 sec suitcase DL, rt 30 sec suitcase DL, lt 1 min bear crawl 30 sec Rt arm waiter’s squat 30 sec Lft arm waiter’s squat […]

  • 140705 Saturday


    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-12: 1-arm OH Carry (Use Fat Grip), Barbell Row, BTN Thruster, T2B (Strict Rnd 1). Strength/Skill Development Shoulder Press (12 minutes to build to a tough double. ) WOD Metcon (Time) 700m Block Run to the Left 30 1-arm DB SDHP -alternating – […]

  • 140704 Friday “Bell”

    Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: 1-arm Farmer’s Carry, Thruster, C2B Pull-ups/Ring-Rows, T-Push-ups. Strength Development Front Squat (12 Minutes to a tough triple. ) WOD Bell (Time) 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 repsWork with a partner or knock […]

  • 140703 Thursday


    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-12: Back Squat, 1-arm DB High-pull, Axle Press, MB Get-up. Strength Development A1. : Single Leg Deadlift (@ 30X1; 6-10 x 3. Rest 60s b/w legs & A2. ) A2. : 1-arm DB Push-Press (@ 20X1; 6-10 x 3. Rest 60s b/w arms […]