• 140310 Monday

    Congrats to Ginna taking 2nd overall in a new Half Marathon PR of 1:29:19 in Charlotte on Saturday!

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 8-12: Axle Front Squat, Barbell Row, KB Windmill (4-6/arm). Strength/Skill Development A1. : Power Clean (2 TnG x 5 sets. ) A2. : 1-arm DB Press ( @ 20X1; 4-6/arm x 4 sets. ) WOD A. : Metcon (AMRAP – Rounds and […]

  • 140308 Saturday “Open 14.2″


    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 1-arm Farmer’s Carry x 30m/arm & 5-10 of: Snatch Press-under, Bent Over DB Row. Ring-row–>C2B Pull-up. Strength/Skill Development Overhead Squat (3-3-3-3. Rest 3 minutes. ) WOD CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, […]

  • 140307 Friday

    Bellies pic...only one of the 4 is expecting...looking incredible Katie!!

    Reminder: The parking lot is under construction.  Please allow a few extra minutes to park on the side streets. Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 7-12: Back Squat, 1-arm DB Press, NGHP, KBS. Strength/Skill Development Shoulder to Overhead ( 12 minutes to build to a double ) Utilize push-press, push-jerk or […]

  • Volunteers Needed For the Asheville Marathon

    Volunteers Needed For the Asheville Marathon

    Volunteers are needed for the Asheville Marathon that is on March 16th at the Biltmore Estates. Strong Folks are needed to set up the course on Saturday with Robert Farmer as well as some helpers with Micah Pulleyn on Saturday at the Expo.  Helpers at the start/finish line (with Bryan Slusser) and race course marshals are needed […]

  • Support Make-A-Wish Foundation

    Support Make-A-Wish Foundation

    Rockstar Karen Shuart is trekking 24.1 miles in one day in the Trailblaze Challenge to raise money for the Make-A-Wish foundation. Karen says it best on her donation page: “On May 31, 2014, we will hike 24.1 miles on the Bartram Trail in Western North Carolina. This trail boasts some spectacular views with elevation reaching […]

  • 140306 Thursday “WLC 14″

    Happy Birthday Becca!

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 6-12: Sumo Deadlift Pull-up (Strict Rnd 1), Sit-up, T-Push-up. Strength/Skill Development A1. : Back Squat (@ 20X2; 3-5 x 5. ) A2. : Unilateral Ring-Row (@ 21X1; 4-6/a x4. Inches -base of rings -armpit.) Ring-row with 1-arm. Focus on keeping torso square. […]

  • Wednesday 140305

    Best wishes to Chapman as he heads out for Basic Training!

    Main – CrossFit Warm-up Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 6-10 Snatch Press-Under, C2B Pull-up (Strict Rnd 1), Axle F/R Walking Lunge, K2E. Strength/Skill Development A1. : Pistols (AMRAP x 30s alternating. No added load. x 3) A1. : Russian Box Step-up (AMRAP in 30s/leg. Rest 30s b/w legs. Hold DBs) […]

  •   Support the Jewish Community Center’s Camp Tikvah by joining  Five Walnut Wine Bar, The French Broad Chocolate Lounge and Noble Cider for an evening of wine, cider, chocolate, prizes, and laughter. This event will be $20 at the door. There will be a raffle of incredible gift certificates and an auction for campers’ artwork. […]