• 140712 Saturday

    IMG_0160

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-8: Back Squats, 1-arm DB Press, Box Jumps (Step-down Rnd 1), Rowling. Strength Development A1. : Axle Shoulder to Overhead (2-3 x 4. ) Utilize push-press or push-jerk. A2. : Renegade Row (x 4-6/arm x 3. ) WOD EMOM for 15 Minutes cycle […]

    Read More...
  • Party Down this Friday with our Pro Athlete

    Party Down this Friday with our Pro Athlete

    Bring your family and friends and get down to the gym Friday, June 18th at 6:00pm to celebrate with Shanna.  Our very own professional athlete is taking off to Phoenix and we’re sending her off with a big ol’ party… Fuel Food, a keg o’ beer and lots of really cool people.  More details are […]

    Read More...
  • 140711 Friday

    photo-219

    Main – CrossFit (No Measure) AMRAC in 10 MInutes with Mobility + 2-10: Goblet Squats, TGU, Deadlift, Tire Drags. Strength Development A1. : Deadlift (@31×1; 5-8 x 3) A2. : Turkish Get Up (x 1-2/arm x 2) WOD A. : Metcon (Distance) Partner Tire Drags Max distance in 6 minutes. Non-dragging partner should walk along […]

    Read More...
  • 140710 Thursday

    photo (9)

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + Overhead Squat, 1-arm DB High-pull, Axle OH WL, Ring-row (pause against chest). Strength/Skill Development A. : Continental Clean (10 minutes to a double ) B. : Axle Overhead Walking Lunge (x 10-16 Steps x 3. Rest 1-2 Minutes. ) WOD Complete 4 Rounds […]

    Read More...
  • Watch Shanna in the Pro Grid League Draft

    Watch Shanna in the Pro Grid League Draft

    After seeing more than 500 athletes compete in five combines, the Pro Grid teams certainly have their work cut out for them as they decide not just who they want on their rosters, but who will likely be available for each of their picks. Team rosters are comprised of seven active men and seven active […]

    Read More...
  • 140709 Wednesday

    photomb

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-12: OHS, 1-arm Farmer’s Carry, Dip, KBS, Burpee Box Jump Over. Strength/Skill Development A1. : Narrow Grip High Pull (NGHP) (@ 21X1; 4-8 x 4. Rest 30s) Burpee Box Jump Overs (AMRAP – Reps) AMRAP in 30s x 4 sets alternating with A1. […]

    Read More...
  • 140708 Tuesday

    IMG_1101

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-10: Deadlift, 1-arm DB OHS, C2B Pull-up (Strict Rnd 1), Box Jump (Step down Rnd 1). Strength Development A1. : Back Squat ( @ 30X1; 6, 4, 2, 6, 4, 2.) A2. : Kneeling Torso Row (@ 31X0; 5-8 x 3) WOD A. […]

    Read More...
  • 140707 Monday

    Yoga rocks the park Asheville....every Sunday in July!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: Romanian Deadlift, Burpee over the Bar, DB Thruster, Toes 2 Bar (Strict Rnd 1). Strength Development Thruster ( 2-2-2-2-2 Rest 2-3 Minutes) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 8 Minutes: 4 Power Cleans @ 80% 2 RM Thruster (NTE […]

    Read More...