Sunday, 4.25.10
“PLAYIN’ IN THE PARK” WHAT: A PALEO FRIENDLY DINNER AND SOME ULTIMATE FRISBEE/KICKBALL ACTION WHEN: FRIDAY, APRIL 30TH WHERE: SAUNDERS FERRY PARK, SHELTER TBA WHAT TIME: 6:00PM WHO: ALL MEMBERS OF...
View ArticleMonday, 4.26.10
AMRAP in 18 minutes: 15 Push Jerks 30 Air Squats If you haven’t read Sunday’s post yet, please scroll down and check it out. A lot of cool stuff happening this weekend! April is almost over and that...
View ArticleMonday, 7.5.10
THE GYM WILL BE CLOSED 7.5.10 FOR THE 4th of JULY HOLIDAY Please take advantage of the travel workouts posted. Get outside and enjoy the beautiful morning weather with an interval run, swim laps, or...
View ArticleFriday, 7.9.10
STRENGTH: 5-5-5+ POWER CLEAN 5 ROUNDS FOR TIME: 10 Push Jerks 20 Knees to Elbows CASH OUT: 3 Rounds of :10 Tuc Sit/L-Sit on Parallettes alternated with 5-10 reps of Knees to Elbows Check out THIS video...
View ArticleTuesday, 7.13.10
STRENGTH: 3-3-3+ PRESS 3 ROUNDS OF: :45 Wall Ball :45 Push jerk :45 Knees to Elbow *Rest 1 minute between rounds CASH OUT: :10-:20 Hollow Holds alternated with 3 sets of 5-10 Parallette Shoot Thru’s...
View ArticleWednesday, 7.21.10
STRENGTH: OFF DAY, MAKE UP A MISSED LIFT (5-3-1+) FOR TIME: Run 800m 30 Deadlifts Run 600m 30 Hang Squat Cleans Run 400m 30 Front Squats Run 200m 30 Push Press/Push Jerks/or Split Jerks CASH OUT: Ring...
View ArticleMonday, 7.26.10
STRENGTH: 5-5-5 BACK SQUAT 3 ROUNDS FOR TIME: 15 Hang Squat Cleans/Push Jerk Run 400m CASH OUT: 3 Ball-ups w/ :3 Pass Thru’s alternated with 3 sets of 10 Overhead Medicine Ball Sit-up Throws Check out...
View ArticleTuesday, 8.3.10
STRENGTH: Shoulder Press 5-5-5+ 7 ROUNDS FOR TIME: 5 Push Jerks, 135 lbs 20 Push-ups A LIL’ SUMO DEADLIFT HIGH PULL ACTION TO GET THE DAY STARTED OFF JUST RIGHT! Some of you guys got to meet and work...
View ArticleWednesday, 11.24.10
5 Rounds for Time: Run 400m 5 Push Jerks 10 Knees to Elbows MOBILITY WOD BRING YOUR FAMILY TO CROSSFIT HENDERSONVILLE TODAY! LAST DAY FOR OUR SPECIAL THANKSGIVING EVENT! Are your kids out of school?...
View ArticleMonday, 1.31.10
Strength: Back Squat 5-3-1+ (65%,75%,85% of 90% 1RM) Skill: Mobility Work 5 Rounds for Time: 5 Push Jerks 20 GHD Sit-ups BILLY SHELTON WORKIN’ THE BOX SQUAT A STAPLE DINNER RECIPE FOR THE WEEK… Many of...
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