Ninja Turtles


Putting a fit twist on an old classic with Musical MedBalls!





30 November 2015



Back Squat

3-3-3-3, across




12 Min AMRAP

7 Burpees

12 Toes to Bar

16 Air Squats

Messin’ with Squatsnatch


Congratulations to Elisha on getting his FIRST ring MU! Yeaaaah buddy! Remember guys, we will be closed tomorrow for Thanksgiving and will have classes at 8 and 9am only on Friday! Have a wonderful holiday!

25 November 2015

Work up to heavy:
Snatch Pull + Snatch


“Messin’ with Squatsnatch”

Run 400m
10 Squat Snatches 115/75

Thick and Thin


Today is a new day with more opportunities so let’s get…

Back to work.

24 November 2015

“Thick and Thin”

13 minute AMRAP
1000 meter row
Wall Balls
40 Burpees



Why glute bridges?

Most non-CrossFitting members of society have extremely weak posterior chains. This is jargon for pretty much all the muscles people sit on. Think hamstrings, glutes, and lower back. Much of the cause for this condition is just that, excessive sitting. Sitting leads to the weakening of the posterior chain and a shortening of the hip flexors, or the muscles that lift your legs.

One of the exercises (among many) we use to strengthen the posterior chain is the deadlift. While engagement of the lower back is unavoidable, and engaging the hamstrings is desirable, it is possible to avoid using the glutes altogether. Weak glutes can lead to lower back injury and diminished athletic performance .
While the first step to avoiding this condition is to squeeze your butt at the top of your deadlifts and squats, the glute bridge, performed correctly, will also help address this weakness.

23 November 2015


12 Weighted Bridges
15 Weighted Sit ups


In front of a clock set for 12 minutes with a barbell 135/95:

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks



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 while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.





20 November 2015


3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″