The Art of Elite Fitness


Monday, 12/12/2011

10 x 2 bench press

rest 1min between sets

compare to 10/5/2010


Carolina Fitness Challenge WOD 1

12min AMRAP, holding a 45/25lbs

20 squats

20m overhead lunges

20 hand release pushups

20m sprint


Our Christmas Party will be on Friday night, Dec. 16 at 8pm. We will have dinner, tour the gallery crawl, and eventually make our way to The Blind Pig.


Daniel at full extension during the deadlift


Friday, 12/9/2011

Reminder, there will be no structured class tomorrow, Saturday 12/10/2011. We will be at the Carolina Fitness Challenge in Durham, NC. If you are staying in town and not running a race, you can come to the gym anytime 9am-3pm to do a WOD or work on your weaknesses.


A classic CrossFit WOD from 11/2004

20min AMRAP:

400m run

21 deadlifts, 155/105lbs


 The uncomplicated deadlift, another Mark Rippetoe article.


Our Christmas Party will be next Friday night, Dec. 16 at 8pm. We will have dinner, then join the gallery crawl on our way to The Blind Pig.


Marisa and Chase knocking out thrusters during "WOOD".


Thursday, 12/8/2011


5 rounds:

400m run

10 burpee box jumps, 24/20"

10 sumo deadlift high pull, 95/65lbs

10 thrusters, 95/65lbs

rest 1 min


Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.


Australian Army Sergeant Brett Wood


Wednesday, 12/7/2011

5 x 3 back squat


5 x 3 bench press


compare to 6/13/2011

When it comes to squats, easier doesn't work.



6pm group on pullups during Eva


Tuesday, 12/6/2011


5 rounds:

800m run

30 kettlebell swings, 32/24kg

30 pullups


compare to 2/16/2011


Jeanette dips under the split jerk