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Posts by jillian
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03-19-2015 Thursday workout
Open Watch Party for 15.4 kicks off at 7:30pm on Thursday. This week we’ll be on the main floor to watch NEO Superstar Scott Panchik take on CF OG Josh… Continue reading
/ W.O.D.
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03-18-2015 Wednesday Workout
Today we get to celebrate your St Paddy’s Day hangover AND a belated b’day WOD for Brad – Happy 26th Brad! Strength Week 3 Back Squat + 60 Pistols spread through… Continue reading
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03-12-2015 Thursday workout
Watch Party #3 will be taking place in the loft again this week, hope to see you all there! Warmup Workout #1 3 Man Makers 30 Situps x 3 Rds… Continue reading
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03-10-2015 Tuesday workout
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 fatally injured… Continue reading
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03-05-2015 Thursday Workout
Warmup 20 Jumping Jacks Frankenstein Arm Circles 3 Wall Walks Over the Fence Under the Fence 20 Squats 3 Wall Walks 10 V-situps 90s Jump Rope Strength Week 1 Wendler:… Continue reading
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03-02-2015 Monday Workout
Warmup Skill/Strength 3 x 8 DB Bent Over Rows – choose weight that allows for 8 reps without breaking the set – form is top priority over pounds! Workout 25… Continue reading
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02-28-2015 Saturday Workout
Strength 3RM Thruster Barbell Complex Partner WOD 28 Barbell Complexes (14 each) 50 Double Unders (both) x 3 RFT
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02-24-2014 Tuesday workout
10min Warmup 5 Jumping Jacks + 2 Burpees x 3 90 sec Jump Rope 12 Air Squats 12 Situps 12 PVC Thrusters 12 Back Ext 12 OHS 90 sec Jump… Continue reading
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02-18-2015 wednesday workout
Warmup Skill/Strength 5×3 Push Press 5×3 Push Jerk 5×3 Split Jerk – should be worked at a medium (50-60%) weight with a focus on proper technique Partner Workout 10 Toes… Continue reading
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02-05-2015 Thursday workout
Warmup Skill/Strength Wendler Week 1 Front Squat WOD Prep Box Jump Test Deadlift Workout 14min EMOM – Alternating Minutes 5 Deadlifts (65-75% of 1RM) Box Jumps After Party
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06/08/2025 Sunday Workout
WARM UP2 ROUNDS100m Jog5/5 Glute Dominant Step-Ups → 10 Alt. Step-Ups5 Vertical Jumps → 5 Box Jumps Into… 2 ROUNDS150/100m Row10 Scap Push-Ups → 10 Push-Ups10 Up-Downs → 10 Burpees… Continue reading
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