• 140811 Monday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 3-8: Hang Squat Clean , C2B Pull-up (Strict Rnd 1), KB Good Morning, Turkish Roll-up. Strength/Skill Development 15 Minutes to work through A1/2: A1. : Turkish Get Up (x 2-3/arm ) A2. : Renegade Row ( x 8-12 alternating ) WOD Window Shopping […]

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  • 140810 Sunday Recovery Intervals

    Row or take Lloyd's option & rest on this glorious Sunday!

    Main – CrossFit Recovery Row Intervals 1 (6 Rounds for distance) Complete 4-6 Rounds of: Row 90s for distance @ moderate pace Rest 30s Side Plank 30-45s per side Rest 30s b/w sides Rest 1 minute walking before returning to rower. Goal: Slightly more distance per round.

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  • 140809 Saturday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-10: Axle Front Squat, Tire Flip, Rebounding (20s), T-Push-up. Strength Development A1. : Romanian Deadlift (@ 30×0; 4-8 x 3) A2. : 1-arm DB Push-Press (@ 20X1; 4-8/arm x 3. ) Partner WOD A. : Metcon (AMRAP – Reps) AMRAP DUs in 4 […]

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  • Slone Strength Strongest Man

    Slone Strength Strongest Man

    Register here for the Slone Strength Strongest Man competition on October 25, 2014. DATE: Saturday, October 25, 2014 TIME: 11:00 AM LOCATION: Johnson City VFW 2518 Jim Funkhouser Road Johnson City, TN 37604 **A portion of the proceeds will benefit Honor Flight of NorthEast Tennessee EVENTS: Press Medley Last Man Standing Deadlift Odd Object Carry Truck […]

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  • Register for the Iron Clash

    Register for the Iron Clash

    Registration is Open for The Iron Clash 2014, on October 11 & 12. It will be hosted at Freedom Courts Sportsplex in Fayetteville, NC this year. The venue is HUGE, and the possibilities are endless. There are several new sponsors on board so prizes are bigger & better than last year. As always, all workouts are […]

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  • 140808 Friday

    Kim & her new baby Piper!

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-10: Sumo Deadlift, 1-arm DB Waiter’s Squat, C2B Pull-up (Strict Rnd 1)/Ring-Rows, MB Get-up. Strength Development A1. : Back Squat (@ 30×2; 3-5 x 5 ) A2. : 1-arm DB High-Pull ( @ 21X0; 4-8 x 4) WOD Metcon (AMRAP – Rounds and […]

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  • 140807 Thursday

    #TBT Robert, Rustan & Tom knocking out KBS in Coxe Ave location!

    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 4-10: Back Squat, Axle OH Carry , DB Single Leg Deadlift, Inverse Burpee, C2B Pull-up (Strict Rnd 1). Strength Development Spend 15 Minutes working through A1-3: A1. : Suitcase Deadlift ( @2111; x 6-10/arm) A2. : Weighted C2B Pull-up (@ 21X1; 2-4 ) […]

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  • 140806 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes Mobility + 6-12: OHS, 1-arm DB High-pull, Dip, KBS. Strength Development Take 15 Minutes to work through A1/2: A1. : DB Snatch + 1-arm OHS Complex ( DB Snatch x 3 + 1-arm OHS x 6 ) A2. : Axle F/R Box Step-up ( x 8-16 […]

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