• 140416 Wednesday

    IMG_5365

    Main – CrossFit Warm-up (No Measure) AMRAC in 8 minutes with Mobility + 5-10: Good Morning, 1-arm OH Carry x (50-100m/arm), Box Jump (Step-Down Round 1). Strength/Skill Development Spend 15 minutes working through the following sequence. (NTE 4 Rounds) A1. : Axle Overhead Walking Lunge (x 10-16 Steps) A2. : Russian Kettlebell Swing (x 12-20 […]

    Read More...
  • 140415 Tuesday

    IMG_5360

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-10: 1-arm Suitcase Deadlift, Wall Ball, Pull-up (Strict Rnd 1), Double Under Practice 20s. Strength/Skill Development A1. : Back Squat (3-5 x 5) A2. : 1-arm DB High-Pull (@ 21X0; 4-6/arm x 4. ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP […]

    Read More...
  • 140414 Monday

    1979545_10102343768296574_3044616479672947243_n

    Shanna advances to the second round of the National Pro Fitness League Combine in Vegas this June!  Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: 1-arm OHS, Single-leg Deadlift , Burpee Toes 2 Bar, BTNP. Strength/Skill Development A1. : Overhead Squat (6, 4, 2, 6. Rest 2 minutes. ) […]

    Read More...
  • 140413 Sunday Recovery

    IMG_3321

    Cai Idris Luzius was born April 9th at 9:00am 7lbs 6oz  and 20.5″ long. The labor from start to finish was 9 hrs.  Congrats to Moriah on the new addition to her family! Strength Development 1-arm Farmer’s Carry ( Build to a moderate 40m/arm. (10m=1 rep)) Metcon Metcon (6 Rounds for reps) 3-6 Rounds of: […]

    Read More...
  • 140412 Saturday Mike “Dork” Kennedy

    Dork

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-10: TnG Deadlift, Overhead Squat, C2B Pull-up, KBS. Strength Development A1. : Front Squat (x 4-5 x 4. ) A2 : Kneeling Torso Row (@ 21X0; 4-6 x 4. ) WOD Mike “Dork” Kennedy (Time) 33 Back Squats (NTE 225/155lbs) 15 Burpees […]

    Read More...
  • 140411 Friday

    photo (50)

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 5-10: Romanian Deadlift KB Windmill NGHP Goblet Squat Toes to Bar. Strength/Skill Development A1. : Sumo Deadlift High Pull (x 5-8 x 3.) A2. : 1-arm DB Overhead Squat (x 5-8/arm x 3. ) WOD Complete 5 Rounds of the following EMOM […]

    Read More...
  • 140410 Thursday

    IMG_5330

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 5-10: Stone/MB to Shoulder-alternating, Split Stance BTNP (same reps per leg), C2B Pull-up (Strict Rnd 1), H-R Push-up. Strength/Skill Development A1. : Split Jerk ( 1-2 x 5) A2. : Ring Rows ( @ 21X1; 4-6 x 4 – Moderate Effort. ) […]

    Read More...
  • Olympic Lifting Meet plus Free Squat Clinic

    Olympic Lifting Meet plus Free Squat Clinic

    Asheville Strength and Conditioning has an Olympic Lifting Meet and a Free Squat Clinic coming up.The  Olympic weightlifting meet is on Saturday, May 31st. It is open to all lifters, ages, and levels. “No singlet, no problem (because this is not a sanctioned competition with USA Weightlifting, you can wear shorts and a T-shirt to compete).” This will be […]

    Read More...