• 140919 Friday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: Single Leg Deadlift, Wall Ball, KB WIndmill, C2B Pull-up (Strict Rnd 1). Strength Development Take 20 Minutes to alternate b/w A1/2 NTE 6 Rounds. A1. : Front Squat ( x 2-4 ) A2. : Weighted C2B Pull-up (@ 31X1; 1-2 (2-4 reps […]

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  • The Masters Tour- SC Pride

    The Masters Tour- SC Pride

            Register Here Hilton Head Island, SC – October 4th The Masters Tour, the new series of events for Masters Only Competitors, finding their way throughout the country, finds its way to South Carolina to CrossFit Hilton Head, host of the I Can Games. This event will provide 5 year age divisions: […]

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  • 140918 Thursday

    Tony putting weight overhead at this past weekend's Master's Comp!

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-10: Back Squat, BTNP, Rebouding 15s, C2B Pull-up (Strict Rnd 1), RKBS. Strength/Skill Development A1. : Deadlift (@32X1; 3-5 x 5 ) A2. : 1-arm DB Press (x 5-8/arm x 3) A2. : Handstand Push-ups (Strict HSPU: AMRAP-1 x 3 ) Recommend Shoulder […]

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  • 140917 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Axle Front Squat, Box Jump -Step down -Inc height per round, C2B Pull-up. Strength/Skill Development A. : Hang Power Clean ( 10 minutes to a tough set of 5. ) B. : Waiter’s Carry (8 Minutes to a moderately tough 50m/arm. ) […]

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  • 140916 Tuesday

    Neil moving strong through his first competition over the weekend!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: 1-arm DB Thruster, Tire Drag (25-50m), Wall Ball, Bear Crawl (50-100ft). Strength Development Spend 15 Minutes alternating b/w A1/2 NTE 4 Rounds. A1. : Axle Thruster ( x 6-10) A2. : Bent Over DB Row (@ 21X1; 5-8. ) WOD Metcon (AMRAP […]

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  • 140915 Monday

    Shankle on her way to  2nd place at this weekend's Masters Comp in Concord.

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Snatch Press-Under, 1-arm Farmer’s Carry, KBS, Box Jump-Step Down, Inverse Burpee. Strength/Skill Development A. : Overhead Squat (10 Minutes to Moderate Triple ) B. : 1-arm Farmer’s Carry (10 Minute to a moderate 50m/arm ) WOD A. : 3 Minute AMRAP KBS […]

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  • Run the Wolf 5k

    Run the Wolf 5k

      RUN THE WOLF 2nd Annual 5K Race benefitting Cub Scout Pack 524, Mars Hill, NC Saturday, Oct 18, 2014 9am – 5K Race 10:30am – Fun Run TIME AND LOCATION Saturday, October 18th 7:15am-8:15am – Packet Pickup (Early Packet Pickup available: Friday, Oct 17th from 7pm-9pm, Mars Hill Baptist Church) 9am – 5K Race […]

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  • Sign up for Stretching Class

    Sign up for Stretching Class

    Are you interested in a stretching class? Spend a half-hour learning about stretching a foam rolling strategies.  There is a sign up sheet on the front desk.  Let us know what times work for your schedule.

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