• 140728 Monday

    Congrats to Kim rocking out 3rd place at the Greenville Games this weekend!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: BTN Thruster, MB Get-up, Wall Ball, C2B Pull-up (Strict Rnd 1). Strength Development A1. : Deadlift (@ 32X1; x 3-6 x 4) A2. : Axle Shoulder Press (@ 30X1; x 3-6 x 4. ) A2. : Handstand Push-ups (AMRAP in 20s x […]

    Read More...
  • 140726 Saturday

    140726 Saturday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: 1-arm Farmer’s Carry, Goblet Squat, T2B (Strict Rnd 1), Axle Sh 2 OH (Strict Press Rnd 1). Strength Development Spend 18 Minutes working through A1-3: A1. : Stone to Shoulder ( x 2-4/side ) With stone or medicine ball take object from […]

    Read More...
  • Shankle at Greenville Games

    Shankle at Greenville Games

    Kim Shankle is competing at the Greenville Games tomorrow.  Keep up with her scores live throughout the day at the Greenville Games scoring website.

    Read More...
  • Reebok Nano 4.0 at Foot Rx

    Reebok Nano 4.0 at Foot Rx

    Foot Rx now has Reebok Nano 4.0s in stock.  Visit them on 1979 Hendersonville Rd to grab a pair. Support local Asheville businesses!  

    Read More...
  • Support Coach Shanna with Phoenix Rise Gear

    Support Coach Shanna with Phoenix Rise Gear

      Sport some Phoenix Rise Gear and show your support for Coach Shanna. Use the discount code SHANNA when checking out at The Phoenix Rise Gear Shop.  Shorts, hoodies and hats….get ‘em!  

    Read More...
  • 140725 Friday

    burpees 1

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-10: 1-arm OHS, Good Morning, Dip, Rebounding x 20s. Strength Development A1. : Axle Front Rack Reverse Lunge (@ 20×1; x 16-20 x 3. ) A2. : Narrow Grip High Pull (NGHP) (@ 21X0; 8-12 x 2. ) WOD Complete 3 sets of […]

    Read More...
  • 140724 Thursday

    Shanna with 2013 CF Games Champ Sam Briggs!

    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 6-12: Back Squat, 1-arm DB Press, Plank Roll, C2B Pull-up(Strict Rnd 1). Strength Development A1. : 1-arm DB Push-Press ( x 4-8/arm x 4.) A2. : Barbell Row (@ 21X1; 4-8 x 3. ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in […]

    Read More...
  • 140723 Wednesday

    John lunging it out in France!

    Main – CrossFit (No Measure) AMRAC in 15 minutes with Mobility + 5-8: Snatch Press-under, Stone 2 Shoulder + Squat, 1-arm DB HP, T2B, Box Jump (Step down Rnd 1) Strength Development 3-Position Snatch (High to Low) ( 12 Minutes to build to a moderately tough complex) Mid-hang snatch, BTK Snatch, Snatch from the floor. […]

    Read More...