• 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. […]

  • 140304 Tuesday

    Father-Son Burpees!

    Main – CrossFit Warm-up (No Measure) AMRAC in 15 minutes with Mobility + 5-10: 1-arm DB OHS, Dip, RKBS, Goblet Squat, Hip Extension. Strength/Skill Development Clean Complex #1 (12 minutes to build to a tough complex. ) Power Clean + 1 Front Squat, Hang Power Clean + 2 Front Squats WOD Metcon (AMRAP – Reps) […]

  • 140303 Monday


    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 6-10: Back Squats, KB Windmill, C2B Pull-up (Strict Rnd 1) Wall Ball. Strength/Skill Development A1. : Sumo Deadlift (@21X0; 3-5 x 5) A2. : Turkish Roll-ups (x 3-5/arm x 4) Frist phase of the Turkish Get-up. WOD A1. : Metcon (AMRAP – […]

  • Katie Rice: Facing Fears Part 1

    Katie Rice: Facing Fears Part 1

    K Part One of Katie Rice’s NYD Sharing!

  • 140302 Sunday Recovery WOD

    Masters Men + Zach

    Main – CrossFit Metcon (Calories) AMRAP in 10 min @ 80% 8 Goblet Squats-(Moderate NTE 24/16kg) 8 KB SDHP 8 Plank Burpee Lateral Box Step-Over (4 per side NTE 30/24″) 60s Row for Cals Rest 5 minutes Metcon (Calories) AMRAP in 10 min @ 80% 1-arm DB Suitcase DL x 8/arm -(Moderate NTE 55/35lbs) 8 […]