• 140814 Thursday

    #TBT John knocking out Fran with Randy looking on.

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-10: OHS, 1-arm DB HP, Rebounding (20s), Dip. Strength Development Alternate between A1/2 for 15 minutes (NTE 3 Sets). A1. : 1-arm Farmer’s Carry (x 100m/arm ) A2. : Ring Push-up (@ 20X1; AMRAP -2 ) WOD Summertime (3 Rounds for reps) Complete […]

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  • 140813 Wednesday

    Coach Rice on top of Mt Adams!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-8: DB Single Leg Deadlift, BTNP, TTB (Strict Rnd 1), Wall Ball. Strength Development A1. : Sumo Deadlift (@ 32X1; 6-10 x 3. ) A2. : 1-arm DB Press (@ 20X1; 6-10/arm x 3. ) Partner WOD Metcon (Time) As a team complete […]

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  • 140812 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 4-8: 1-arm Farmer’s Carry, Snatch Press-under, C2B Pull-up (Strict Rnd 1), KBS, DB Plank Burpee Double BSU. Strength Development Hang Muscle Snatch ( x 3-5 x 4. Rest 2 Minutes. ) WOD Complete 3 Rounds for reps alternating between A & B. A. […]

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  • 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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