Author Archives: Shanna

121228 Friday

Hours for next week:  Monday: December 31st: Open gym with obstacle course style workout from 5am-11am.   “Date with Fran” noon-1:30pm with presentations, paleo potluck & keg to follow starting at 2pm.   Register here today!  Tuesday: Jan 1st: Group workouts at 8am and 10am. Open gym until noon. Wednesday: Jan 2nd: Return to normal schedule. Strength/Skill […]

121227 Thursday

Strength/Skill Development A1. Push-press 4-6 x 4 A2. Kneeling torso row @ 21X1; 6-8x 3 WOD AMRAP 12 minutes: 5 T2B 10 Plank burpee box jump 15 KBS (NTE 1.5/1 pd)

121226 Wednesday

Strength/Skill Development A1. Front squat 8, 6, 4, 8 A2. Weighted pullup 4, 3, 2, 4 WOD 4 RFT Power clean x 5 (~60-70% todya’s best FS x 4 NTE 135/95) Jumping lunges x 10 (5/leg) Burpees x 15

121224 Monday

Partner Workout: 12 Days of Fitness Festivus Complete 12 rounds in the fashion of the “12 Days of Christmas” song. Start with 1 and add a round each time through completing in descending order. 12 Turkish get-ups 11 Waling lunges 10 Tuck jumps 9 Wall balls 8 Renegade row 7 KBS 6 Box jumps 500m […]

121222 Saturday

HATS ARE IN! Pre-order pickup and additional hats are available for $20 we are here until noon today. Strength/Skill Development Squat clean 1. 1. 1 x 5 (Complete a front squat with each rep that is a power clean) WOD AMRAP 15 minutes: 5 squat cleans (70-80% of todays best NTE 155/105lbs) 10 burpees over […]

121221 Friday

Rick, Becca, Sean & Amber in the final team chipper from last weekend’s Reindeer Games. 500m row,4 rope climbs,25 thrusters 95/65,25 KB 70/53,25 toes through rings,75 double unders. If you don’t have time to watch it all check out from 15 minutes on when Amber knocks out 25 UB toes through rings immediately followed by […]

Holiday Schedule

Monday: December 24th join us for a special Holiday Partner Workout with classes at 6am, 7:30am and 9am. No evening sessions. The workout will take upwards of 45-60 minutes so classes may run 60-75 minutes after warm-ups. Holiday attire is WELCOME! Tuesday: December 25th: Closed. If you normally come on Tuesday please feel free to […]

121220 Thursday

Check out Shanna on her way to a first place in the second event and a second place overall for the individual women at last weekend’s Reindeer Games. The workout was 20 snatches @ 95lbs, 40 pistols, 10 rope climbs for time. Strength/Skill Development A1. Back squat6, 4, 6, 4, 6, 4 A2. Ring row […]

Just in time for Santa…

lululemon athletica Kitchin Place opens THIS Friday 12/21 @10am. New store located at 1 Kitchin Place · Asheville, North Carolina · 28803 Mark your Calendars for the Grand Opening Party: Saturday December 29th @ Highland Brewing 4:45-8p Yoga, bluegrass, local food trucks, AND a new yoga-inspired beer on tap!