12/3/15 – Parking on Saturday


This Saturday the ACC Championship game is taking place at the Bank of America Stadium.  We will have regular class schedule but parking in the big side lot won’t be available.  You will only be able to park in the front S. Mint lot.  Thanks!

CrossFit All Levels


A. Partner Leg Throws, :30 ON/:30 OFF, x8

B. Plank, :60 ON/:15 OFF, x3


20 min AMRAP

200m Run

20 Wall Balls (20/14)

20 OH Lunges (45/25)

Dose Response: Max Aerobic Power – Find a sustainable 85% pace and ride it for the entire workout. If lunges are still an exercise that is in need of work, then make a modification to just a bodyweight lunge.

Strength Class

A. Squats on a box – collect 20 reps

B. Back Squat


3×8 (increasing)

C. Strict Press, 4×5

D. Bent Over KB Rows @21X2, 4×6-8