BLOG & WODS
MON12SEP2016
WOD Strength Hang Clean: Every 2 min - 60/4, 70/3, 80/3, 85/2, 88/1, 92/1x2 singles Conditioning AMRAP in 18 minutes: 20 OHS (95/65 | R+ 115/85) 20...
FRI09SEP2016
WOD Strength Bench Press: 5 sets of 6 at 90% of last weeks 5RM Conditioning AMRAP in 18 minutes, in teams of two alternating complete rounds:...
SAT10SEP2016
WOD "Bowen" Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire...
THU08SEP2016
WOD Strength Farmers Carry: 4 x 50M, build in weight use farmer bars - between each set complete 10 box jumps, rest as needed Conditioning Every...
WED07SEP2016
WOD Strength Front Squat - every 2 min: 60/5, 70/3, 80/3, 85/2, 90/2*2 sets Conditioning For Time (20 min cap): 400M Run 15 Pullups | R+ C2B 15 Push...
TUE06SEP2016
WOD Strength Clean & Jerk: 60/3, 70/3, 80/2, 85/2, 88/2, 90/2 Conditioning 4 Rounds for Time of 8-6-4 Deadlifts (225/155) Burpees Over Bar 2 min...
MON05SEP2016
Monday Schedule: 9AM & 10AM Classes 8AM Open Gym WOD “Becky” For Time: 800M Run 30 Squat Snatches (95/65) 400M Run 30 Hang Power Cleans...
SAT03SEP2016
MONDAY LABOR DAY SCHEDULE: 9AM & 10AM ONLY WOD Skill 3 Sets: 8 Alt. Pistols 3 Hollow/Arch Swings + 3 T2B + 3 C2B Modify Pistols with Single Leg...