• 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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  • Watch Shanna in the Pro Grid League Draft

    Watch Shanna in the Pro Grid League Draft

    After seeing more than 500 athletes compete in five combines, the Pro Grid teams certainly have their work cut out for them as they decide not just who they want on their rosters, but who will likely be available for each of their picks. Team rosters are comprised of seven active men and seven active […]

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  • 140709 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-12: OHS, 1-arm Farmer’s Carry, Dip, KBS, Burpee Box Jump Over. Strength/Skill Development A1. : Narrow Grip High Pull (NGHP) (@ 21X1; 4-8 x 4. Rest 30s) Burpee Box Jump Overs (AMRAP – Reps) AMRAP in 30s x 4 sets alternating with A1. […]

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  • 140708 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-10: Deadlift, 1-arm DB OHS, C2B Pull-up (Strict Rnd 1), Box Jump (Step down Rnd 1). Strength Development A1. : Back Squat ( @ 30X1; 6, 4, 2, 6, 4, 2.) A2. : Kneeling Torso Row (@ 31X0; 5-8 x 3) WOD A. […]

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  • 140707 Monday

    Yoga rocks the park Asheville....every Sunday in July!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: Romanian Deadlift, Burpee over the Bar, DB Thruster, Toes 2 Bar (Strict Rnd 1). Strength Development Thruster ( 2-2-2-2-2 Rest 2-3 Minutes) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 8 Minutes: 4 Power Cleans @ 80% 2 RM Thruster (NTE […]

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  • 140706 Sunday Recovery

    140706 Sunday Recovery

    Main – CrossFit 1-arm Farmer’s Carry (Build to a moderate 100m/arm in 15 Minutes. ) Recovery 1.2 (3 Rounds for reps) 3 rds: 1 min 10m SB/MB Shuttle carry 30 sec suitcase DL, rt 30 sec suitcase DL, lt 1 min bear crawl 30 sec Rt arm waiter’s squat 30 sec Lft arm waiter’s squat […]

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  • 140705 Saturday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-12: 1-arm OH Carry (Use Fat Grip), Barbell Row, BTN Thruster, T2B (Strict Rnd 1). Strength/Skill Development Shoulder Press (12 minutes to build to a tough double. ) WOD Metcon (Time) 700m Block Run to the Left 30 1-arm DB SDHP -alternating – […]

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