• 140621 Saturday

    Team meetings in the sun.

    Main – CrossFit (No Measure) AMRAC in 8 MInutes with Mobility + 4-8: Goblet Squat, Sumo Deadlift High-pull, Dip, C2B Pull-up (Strict Rnd 1). Strength/Skill Development A1. : 1-arm Farmer’s Carry (x 80m/arm Rest 60s b/w arms x 3. ) A2. : Weighted Dip (@ 20×1; 4-6 x 3. ) Utilize BW into results. If […]

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  • 140620 Friday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 6-12 Back Squat, KB Windmill, Slammer Box Step-up, Toes 2 Bar. Strength/Skill Development Hang Clean + Front Squat Complex ( 3-5 x 4. Rest 2 MInutes) If the clean is a power clean squat the bar to complete the rep. One squat per […]

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  • 140619 Thursday

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    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-10: Axle Overhead Carry, Sumo Deadlift, T2B, Tire Drag. Strength Development A1. : Shoulder Press ( 2-4 x 6. ) A2. : 1-arm DB Bent Over Row ( @ 21X0; 3-5 x 5. ) WOD A. : Metcon (Distance) Tire Drag- Max Distance […]

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  • Casey Signs at UNCA

    Casey Signs at UNCA

        We couldn’t be more proud of Casey Greenwalt and her recent athletic accomplishments.  She signed a letter of intent to run for UNCA next year.  We look forward to seeing her break records next year!! Looking back on her senior year at TC Roberson, she recounted some of her PR’s.  59.1 for the […]

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  • 140618 Wednesday

    Shanna has been selected to advance to the third & final day of the National Pro Fitness League Vegas Combine!

    Main – CrossFit (No Measure) AMRAC in 10 MInutes with Mobility + 6-10: 1-arm Farmer’s Carry, Axle Thruster, 1-arm DB SDHP-alternating, Dip. Strength Development Deadlift (Build to a tough TnG Triple in 12 minutes) WOD Complete 3 Rounds alternating between A & B: A. : Metcon (AMRAP – Reps) 30s Axle Thrusters -(Moderate NTE 110/70lbs) […]

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  • 140617 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes Mobility + 3-10: OHS, KB Windmill, C2B Pull-up, DB Hang Squat Clean. Strength Development Axle Front Rack Reverse Lunge ( x 10-16 alternating x 4 sets ) A2. : Chest-To-Bar Pull-ups (AMRAP -1 x 3. ) Post best set & note total sets in comment box. […]

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  • Hoka’s 100th Birthday Party

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      Also note that open gym is extended 3:30-6:30  on Friday the 20th.  There will be a partner workout at 4:30! There will be a raffle with all donations going to Brother Wolf.    

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  • 140616 Monday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Slammer to Shoulder -alternating, Squat w/Slammer on Shoulder, Turkish Get-up, Box Jump (Step-down Rnd 1). Strength Development A1. : Back Squat (@20×1; 10, 8, 6, 10) A2. : 1-arm DB High-Pull (@ 21X0; 6-10/arm x 3. ) WOD A. : 4 Minutes […]

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