• 150411 Saturday

    150411 Saturday

    Main – CrossFit (No Measure) AMRAC in 7 Minutes with Mobility + 3-8: Wall Ball, Toes 2 Bar, Rebounding 15-20s C2B Pull-up–>MU. Strength/Skill Development Choose A based upon what has not yet been completed. Only repeat a tough single effort if it has been 7-10 days since our last. Completed them all? Complete 3-5 sets […]

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  • 150410 Friday

    150410 Friday

    Main – CrossFit (No Measure) AMRAC in 7 Minutes with Mobility + 4-10: Back Squat, C2B Pull-up (Strict Rnd 1), Box Jump (Step down Rnd 1). Strength Development Take 20 Minutes to alternate A1/2: If completed back squat single on 3/31/15 you can attempt again today or complete 3-5 sets of 5 reps starting @ […]

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  • 150409 Thursday

    150409 Thursday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Deadlift- Dynamic Pull, Dip, RKBS, Deadlift Walk -Hold light DBs as able Rebounding–>Double Unders x 15s. Strength Development Take 20 Minutes to cycle A1/2: A1. : Power Clean (Build to a double (TnG as able) ) A2.: Weighted Dip (Build to a […]

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  • 150408 Wednesday

    150408 Wednesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 8 minutes with Mobility + 2-8: BTN Thruster, 1-arm OH Carry, Push-up, KBS. Strength/Skill Development Spend 25 minutes alternating A1-3. If completed last week can choose to retest A1/2 or perform 3-5 sets of 5 reps starting ~60% of max & building per set. A1. : Shoulder […]

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  • Client Profile- Kim Shankle

    Client Profile- Kim Shankle

    Kim Shankle Client Profile by Becca Lee, coach   Shankle, as she is affectionately called by friends at CrossFit Asheville, is a woman on a mission. Since starting to work with her in January of 2014 as her coach I have personally had the pleasure to witness and cultivate the qualities that make her a […]

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  • 150407 Tuesday

    150407 Tuesday

    Main – CrossFit (No Measure) AMRAC in 7 Minutes with Mobility + 4-8: BTN Thruster, KB Farmer’s Carry, Pull-ups (Strict Rnd 1) OR Ring-Rows, Push-ups. Strength/Skill Development Complete A then choose the best option for B based upon your present ability. A. : Front Squat (Take 15 minutes to a single @ 30X1) A. : […]

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  • 150406 Monday

    150406 Monday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Good Morning, C2B Pull-up (Strict Rnd 1)–>Muscle-up, Box Jump (Step down Rnd 1). Strength Development Spend 20 minutes cycling A1/2: A1. : Deadlift (Build to a single @ 30X1) If you maxed last Thursday then complete 3-5 sets of 5 starting @ […]

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  • 150405 Sunday Recovery

    150405 Sunday Recovery

    Main – CrossFit Recovery FC ATW (No Measure) Complete 3-6 Rounds at 70-80% of: 1 min Ski Erg 1 Min AD 1 Min Row 1 Min Farmer’s Carry EZ 1 min Side Plank (30s/side)

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