• 140624 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: 1-arm DB OHS, Stone 2 Shoulder, BTNP, T2B. Strength/Skill Development Clean Complex #4 (Spending 15 minutes building up in weight as able.) 3 TnG Power clean +2 Front Squats + 1 Sh 2 OH. WOD Spend 16 minutes working through the following […]

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  • 140623 Monday

    Please remember to take your belongings & put your equipment away after use.

    Main – CrossFit (No Measure) AMRAC in 8 Minute with Mobility + 4-10: OHS, 1-arm DB Muscle Snatch, 1-arm DB Thruster, Ring-row. Strength/Skill Development Complete 3 Rounds of A1/2: A1. : 1-arm DB Muscle Snatch (Alternating arms for 60s. Rest 2 minutes ) (Inc load as you’re able to complete 16+ reps) A2. : Wall […]

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  • 140622 Sunday Recovery

    The mountains are in bloom.

    Main – CrossFit Recovery 2.2 (AMRAP – Rounds and Reps) AMRAP in 20 Minutes @ 85% -Sustainable Effort 10 Axle Front Squat @ 40-50% max NTE 115/70lbs 20 Cals Airdyne 400m Sandbag Carry light NTE 50/25lbs 10 Cals Ski Erg

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  • 140621 Saturday

    Team meetings in the sun.

    Main – CrossFit (No Measure) AMRAC in 8 MInutes with Mobility + 4-8: Goblet Squat, Sumo Deadlift High-pull, Dip, C2B Pull-up (Strict Rnd 1). Strength/Skill Development A1. : 1-arm Farmer’s Carry (x 80m/arm Rest 60s b/w arms x 3. ) A2. : Weighted Dip (@ 20×1; 4-6 x 3. ) Utilize BW into results. If […]

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  • 140620 Friday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 6-12 Back Squat, KB Windmill, Slammer Box Step-up, Toes 2 Bar. Strength/Skill Development Hang Clean + Front Squat Complex ( 3-5 x 4. Rest 2 MInutes) If the clean is a power clean squat the bar to complete the rep. One squat per […]

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  • 140619 Thursday

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    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-10: Axle Overhead Carry, Sumo Deadlift, T2B, Tire Drag. Strength Development A1. : Shoulder Press ( 2-4 x 6. ) A2. : 1-arm DB Bent Over Row ( @ 21X0; 3-5 x 5. ) WOD A. : Metcon (Distance) Tire Drag- Max Distance […]

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  • Casey Signs at UNCA

    Casey Signs at UNCA

        We couldn’t be more proud of Casey Greenwalt and her recent athletic accomplishments.  She signed a letter of intent to run for UNCA next year.  We look forward to seeing her break records next year!! Looking back on her senior year at TC Roberson, she recounted some of her PR’s.  59.1 for the […]

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  • 140618 Wednesday

    Shanna has been selected to advance to the third & final day of the National Pro Fitness League Vegas Combine!

    Main – CrossFit (No Measure) AMRAC in 10 MInutes with Mobility + 6-10: 1-arm Farmer’s Carry, Axle Thruster, 1-arm DB SDHP-alternating, Dip. Strength Development Deadlift (Build to a tough TnG Triple in 12 minutes) WOD Complete 3 Rounds alternating between A & B: A. : Metcon (AMRAP – Reps) 30s Axle Thrusters -(Moderate NTE 110/70lbs) […]

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