Monthly Archives: July 2017

1659:

1659: Monday 7/24 // Last 6/30 STRENGTH: b squat 5X3 A. 5 minutes 30 DU 6 burpees rest 3 minutes B. EMOM 12 – Perform triplet on the minute 10 db thrusters 20/15 (if too easy here go up in load) 5 slam balls 12 bi- lateral jumps (over slam ball)

Category: WOD

1657: Bowen

1657: Friday 7/21 // Last 6/23 Bowen 3 RFT 800 m run 7 DL 275/185 10 burpee pulll ups 14 kb thrusters 53/35 (7per) 20 box jumps Captain 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 Rescue 3. Bowen was… Read More »

Category: WOD

1554:

Box Reminder: Opening Day Wednesday 7/19 Class Hours 5:15am, 6am and 8am only. 1554: Tuesday 7/18 // Last 6/19 STRENGTH: 1 power snatch + 1 OHS X12 climbing wod: Nancy 400 m run 15 OHS 95/65

Category: WOD

1553:

Austin and Jerry. 1553: Monday 7/17 // Last 6/20 STRENGTH: DL 4X3 wod: amrap 18 10 kb swings 20/14 cal row – bike 30 DU 10 burpees Box Reminder: Opening Day Wednesday 7/19. Class Hours 5:15am, 6am and 8am only.

Category: WOD