• 140815 Friday

    Battle to the Summit at Summit CF this Saturday!

    Main – CrossFit (No Measure) AMRAC in 15 MInutes with Mobility + 4-8: BTN Thruster, DB Muscle Snatch–>DB Snatch, Stone 2 Shoulder + Squat, Side Plank (30-60s/side) Burpee Box Jump (Step-down Rnd 1). Strength/Skill Development Hang Clean (3-5 x 5. Rest 2 Minutes ) Ensure each rep includes a full front squat. WOD Creep (Time) […]

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  • 140814 Thursday

    #TBT John knocking out Fran with Randy looking on.

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-10: OHS, 1-arm DB HP, Rebounding (20s), Dip. Strength Development Alternate between A1/2 for 15 minutes (NTE 3 Sets). A1. : 1-arm Farmer’s Carry (x 100m/arm ) A2. : Ring Push-up (@ 20X1; AMRAP -2 ) WOD Summertime (3 Rounds for reps) Complete […]

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  • 140813 Wednesday

    Coach Rice on top of Mt Adams!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-8: DB Single Leg Deadlift, BTNP, TTB (Strict Rnd 1), Wall Ball. Strength Development A1. : Sumo Deadlift (@ 32X1; 6-10 x 3. ) A2. : 1-arm DB Press (@ 20X1; 6-10/arm x 3. ) Partner WOD Metcon (Time) As a team complete […]

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  • 140812 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 4-8: 1-arm Farmer’s Carry, Snatch Press-under, C2B Pull-up (Strict Rnd 1), KBS, DB Plank Burpee Double BSU. Strength Development Hang Muscle Snatch ( x 3-5 x 4. Rest 2 Minutes. ) WOD Complete 3 Rounds for reps alternating between A & B. A. […]

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  • 140811 Monday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 3-8: Hang Squat Clean , C2B Pull-up (Strict Rnd 1), KB Good Morning, Turkish Roll-up. Strength/Skill Development 15 Minutes to work through A1/2: A1. : Turkish Get Up (x 2-3/arm ) A2. : Renegade Row ( x 8-12 alternating ) WOD Window Shopping […]

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  • 140810 Sunday Recovery Intervals

    Row or take Lloyd's option & rest on this glorious Sunday!

    Main – CrossFit Recovery Row Intervals 1 (6 Rounds for distance) Complete 4-6 Rounds of: Row 90s for distance @ moderate pace Rest 30s Side Plank 30-45s per side Rest 30s b/w sides Rest 1 minute walking before returning to rower. Goal: Slightly more distance per round.

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  • 140809 Saturday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-10: Axle Front Squat, Tire Flip, Rebounding (20s), T-Push-up. Strength Development A1. : Romanian Deadlift (@ 30×0; 4-8 x 3) A2. : 1-arm DB Push-Press (@ 20X1; 4-8/arm x 3. ) Partner WOD A. : Metcon (AMRAP – Reps) AMRAP DUs in 4 […]

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  • Slone Strength Strongest Man

    Slone Strength Strongest Man

    Register here for the Slone Strength Strongest Man competition on October 25, 2014. DATE: Saturday, October 25, 2014 TIME: 11:00 AM LOCATION: Johnson City VFW 2518 Jim Funkhouser Road Johnson City, TN 37604 **A portion of the proceeds will benefit Honor Flight of NorthEast Tennessee EVENTS: Press Medley Last Man Standing Deadlift Odd Object Carry Truck […]

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