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Posts by jillian

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

March 18, 2015 / W.O.D.
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

March 17, 2015 / W.O.D.
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

March 11, 2015 / W.O.D.
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

March 9, 2015 / W.O.D.
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

March 4, 2015 / W.O.D.
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

March 1, 2015 / W.O.D.
02-28-2015 Saturday Workout

Strength 3RM Thruster Barbell Complex Partner WOD 28 Barbell Complexes (14 each) 50 Double Unders (both) x 3 RFT

March 1, 2015 / W.O.D.
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

February 24, 2015 / W.O.D.
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

February 17, 2015 / W.O.D.
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

February 4, 2015 / W.O.D.