• Support Coach Shanna with Phoenix Rise Gear

    Support Coach Shanna with Phoenix Rise Gear

      Sport some Phoenix Rise Gear and show your support for Coach Shanna. Use the discount code SHANNA when checking out at The Phoenix Rise Gear Shop.  Shorts, hoodies and hats….get ‘em!  

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  • 140725 Friday

    burpees 1

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-10: 1-arm OHS, Good Morning, Dip, Rebounding x 20s. Strength Development A1. : Axle Front Rack Reverse Lunge (@ 20×1; x 16-20 x 3. ) A2. : Narrow Grip High Pull (NGHP) (@ 21X0; 8-12 x 2. ) WOD Complete 3 sets of […]

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  • 140724 Thursday

    Shanna with 2013 CF Games Champ Sam Briggs!

    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 6-12: Back Squat, 1-arm DB Press, Plank Roll, C2B Pull-up(Strict Rnd 1). Strength Development A1. : 1-arm DB Push-Press ( x 4-8/arm x 4.) A2. : Barbell Row (@ 21X1; 4-8 x 3. ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in […]

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  • 140723 Wednesday

    John lunging it out in France!

    Main – CrossFit (No Measure) AMRAC in 15 minutes with Mobility + 5-8: Snatch Press-under, Stone 2 Shoulder + Squat, 1-arm DB HP, T2B, Box Jump (Step down Rnd 1) Strength Development 3-Position Snatch (High to Low) ( 12 Minutes to build to a moderately tough complex) Mid-hang snatch, BTK Snatch, Snatch from the floor. […]

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  • 140722 Tuesday

    Mother-Daughter Ring-Rows.

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-10: OHS, DB RBSU, C2B Pull-up, Inv Burpee. Strength Development A1. : Deadlift (TnG 3-5 x 5. ) A2. : 1-arm DB Press (@ 21X1; 3-6 x 4. ) WOD A. : Metcon (3 Rounds for reps) 30s Right Leg DB RBSU (Moderate) […]

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  • Art Class with Mark Bettis

    Art Class with Mark Bettis

      NEW CLASSES STARTING SOON!   Enroll now limited capacity. Two new classes in October and November! - Exploring Textures: October 18-19, 2014 (intermediate to advanced) - Oil & Wax – Intro Level: November 8-9, 2014 (entry level class) Go to Mark’s Facebook Page or Website for more information.

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  • 140721 Monday

    All in the family!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 6-12: Thruster, 1-arm DB High-pull, H-R Push-up, KBS. Strength Development A1. : Front Squat (4-8 x 4. ) A2. : 1-arm DB Bent Over Row (@21X1; 4-8/arm x 3. ) WOD While You Were Sleeping (AMRAP – Rounds and Reps) AMRAP in 10 […]

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  • 140720 Sunday Recovery

    13045_crossfit_full_0001

    Main – CrossFit Recovery 1.3 (No Measure) Complete 2-3 sets of: 30s 1-arm Farmer carry, Rt 30s Rest 30s MB Get-up on Rt 30s Rest 30s 1-arm Farmer carry, Lt 30s Rest 30s MB Get-up on Lft 30s Rest 30s Rt Side Plank 30s Rest 30s Battling Ropes 30s Rest 30s Lft side Plank 90s […]

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