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Thursday 170817

Snatch ReviewTable Top Drill 10x(10s)Sky Reach 10x(10s)Handstand Circle Walk3 RoundsHang Snatch 5×3Vertical Jump 3×30 minutesPush-ups Sit-upsRow for caloriesWork 30s/Rest 60s5 Rounds

SELF DEFENSE 10 week seminar

CrossFit has taught us to be prepared for the unknown and the unknowable, that proper movement inside of the gym is just as important and relevant as proper movement outside of the gym. There is no skill more relevant than the ability … Read More

Wednesday 170816

Tea Cup Drill 10xBear CrawlCandlestick 10×3 Rounds“Eva”Run 800mKettlebell Swing 70#/53# 30x-Pay attention to the standard.  The bottom of the kettlebell should face the ceiling while you ears are in front of your extended arms.  Thick of how you would finish … Read More

Tuesday 170815

Beat Swing 20xRolling Wall Bridge 20xInchwormBarbell Ramp-up3 RoundsEven: Push Press 2xOdd: Weighted Pull-up 2xWork every 90s-12 RoundsHandstand Push-ups 9xToes to Bar 12xFront Squat 95#/65% 15×5 Rounds

Monday 170814

Knee In/OutSky Reach Squat BowSott PressSquatting DislocatePerform each for 10 reps and then hold for 10s.  If you needed to scale do twice as many and for twice as long.  Pause Back Squat (25X2) 5×3- Do not bounce out of the … Read More

Thursday 170811

“Bowen”Run 800mDeadlift 275#/185# 7xBurpee Pull-ups 10xKettlebell Single Arm Thruster 53#/35# 7x each armBox Jump 24″/20″ 20×3 RoundsCaptain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to … Read More

Thursday 170810

Twisting Hang 20xRolling Wall Bridge 10xLizard Crawl 3 RoundsEven: Push Jerk 3xOdd: Pull-up Work 3xWork every 90s-16 RoundsDouble Unders 21xKettlebell Swings 53#/35# 15xToes to Bar 9×15 minute AMRAP

Wednesday 170809

Diagonal Stretch 5x(10s)Single Leg Good Morning 5x(10s)3 RoundsPistol ProgressionsDeadlift 2x Load should be light enough to focus on speed in the lift, not grinding.  About 50% of 1RMSprint 50mJog 50mAerobic Flush 30s with single unders, Russian Swings, Abmat Sit-ups, something … Read More

Tuesday 170808

Tea Cup Drill 10xBeat Swing 20xInchworm 24′Barbell Ramp-up3 RoundsShoulder Press 3×1Bench Press 3×1Weighted Dips 3×1Don’t just keep doing singles.  Once you take a single rep you have two more attempts.30 minutesPush Jerk Pull-ups BurpeesWork 18s/Rest 42s5 Rounds

Monday 170807

Partnered Push Hang 30sTable Top Drill 10x(10s) eachSky Reach Squat 10x(10s)3 RoundsSnatch Balance 7×130 minutesFront Squat 135#/95#Power Clean 135#/95#21-15-9x