• 140715 Tuesday

    Neil's garage gym he used while vacationing in NY.

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: Back Squat, 1-arm DB High Pull, KB Good Morning, Dip. Strength/Skill Development A1. : 1-arm DB Muscle Snatch ( x 4-8 alternating sides x 4) A2. : Axle Front Rack Reverse Lunge ( x 12-16 Steps x 3. ) WOD Metcon (AMRAP […]

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  • Volunteers Needed

    Volunteers Needed

    iDaph Events is looking for some some volunteers for this weekend’s races at Rec Park.  Saturday afternoon there is the kids’ Splash & Dash (a part ofCarolina Kids Multisport Races).  Sunday morning is the legendary Asheville Triathlon, a favorite for both beginning triathletes and seasoned multisport lovers. Go to VolunteerSpot to sign up for volunteering: Please sign up for Asheville […]

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  • 140714 Monday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 5-10: Back Squat, 1-arm Farmer’s Carry, Wall Ball, T-Push-up–> Dip. Strength Development A1. : Bent Over Row (@ 31X1; 3-6 x 4. ) With barbell. A2. : Weighted Dip (@ 20X1; 4-8 x 3. ) Subtract assist from BW. A2. : Dips (AMRAP […]

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  • 140713 Sunday Recovery

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    Main – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes @ 80% 10 Walking Lunge Steps 5 Plank Burpees 50ft Bear Crawl 20 Cals on AirDyne Rest 3 minutes Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes @ 80% 10 Goblet Squats -Moderate (NTE 24/16kg) 45s Side Plank Right 8 […]

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  • 140712 Saturday

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    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 […]

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  • 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 […]

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  • 140711 Friday

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    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 […]

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  • 140710 Thursday

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    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 […]

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