• 140731 Thursday

    Congrats to Anthony for taking 1st in the Rx Division of the Greenville Games this past weekend!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 6-10: Sumo Deadlift High-pull, T-Push-up, 1-arm DB Waiter’s Squat, Ring-row with pause against chest. Strength Development A1. : Back Squat (@ 20X1; 10, 8, 6, 4, 2. ) A2. : 1-arm DB High-Pull (@ 21X0; 4-6 x 4. ) WOD What Now (4 […]

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  • 140730 Wednesday

    Airplanes & handstands- two of Thomson's favorite things!  :)

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: 1-arm OHS, Good Morning, Plank Burpee Lateral Box Step Over, Slammer. Strength Development Spend 18 minutes circulating through A1-3: A1. : Axle Front-Rack Walking Lunge (x 10-16 Steps Alternating ) A2. : Kettlebell Swing w/1s OH (x 10-16 ) American KBS with […]

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  • 140729 Tuesday

    kenanDL

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 6-12: Romanian Deadlift, 1-arm DB OH Carry, Axle Front Squat, T2B (Strict Rnd 1). Strength Development Hang Clean Complex #1 (Spend 12 Minutes building to a heavy complex. ) Hang Power Clean x 2 + FS x 1 WOD A. : Metcon (AMRAP […]

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  • 140728 Monday

    Congrats to Kim rocking out 3rd place at the Greenville Games this weekend!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: BTN Thruster, MB Get-up, Wall Ball, C2B Pull-up (Strict Rnd 1). Strength Development A1. : Deadlift (@ 32X1; x 3-6 x 4) A2. : Axle Shoulder Press (@ 30X1; x 3-6 x 4. ) A2. : Handstand Push-ups (AMRAP in 20s x […]

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  • 140726 Saturday

    140726 Saturday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: 1-arm Farmer’s Carry, Goblet Squat, T2B (Strict Rnd 1), Axle Sh 2 OH (Strict Press Rnd 1). Strength Development Spend 18 Minutes working through A1-3: A1. : Stone to Shoulder ( x 2-4/side ) With stone or medicine ball take object from […]

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  • Shankle at Greenville Games

    Shankle at Greenville Games

    Kim Shankle is competing at the Greenville Games tomorrow.  Keep up with her scores live throughout the day at the Greenville Games scoring website.

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  • Reebok Nano 4.0 at Foot Rx

    Reebok Nano 4.0 at Foot Rx

    Foot Rx now has Reebok Nano 4.0s in stock.  Visit them on 1979 Hendersonville Rd to grab a pair. Support local Asheville businesses!  

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  • 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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