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21 CrossFit Kids starts this Thursday… We only have 3 spots…
21 CrossFit Kids starts this Thursday… We only have 3 spots left. Call today!! Don’t let your son/daughter miss out on getting fit and having fun this summer. Call or text 919.351.9348
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Strength 6/29/15 – 7/3/15
Strength 6/29/15 – 7/3/15Day 1 Bench Press 8-8-8-1-1-1. Last set of 8 and last single should be near maximal effort. Handstand Push-ups x 30. Accumulate 30 reps. Day 2 Deadlift 8-8-8-1-1-1. Last set...
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Strength 6/29/15 – 7/3/15
Day 1 Bench Press 8-8-8-1-1-1. Last set of 8 and last single should be near maximal effort. Handstand Push-ups x 30. Accumulate 30 reps. Day 2 Deadlift 8-8-8-1-1-1. Last set of 8 and last single should...
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Strength 7/13/15 – 7/17/15
Strength 7/13/15 – 7/17/15Next week (after this) is a de-load week. Day 1 Bench Press 4-4-4-1-1-1. Last set of 4 and last single should be near maximal effort. Handstand Push-ups x 40. Accumulate 40...
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Strength 7/12/15 – 7/16/15
Next week (after this) is a de-load week. Day 1 Bench Press 4-4-4-1-1-1. Last set of 4 and last single should be near maximal effort. Handstand Push-ups x 40. Accumulate 40 reps. Day 2 Deadlift...
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Just the WOD, 7/13/15 – 7/17/15
Just the WOD, 7/13/15 – 7/17/15Have you checked out our Strength blog? Even though we are a CrossFit gym, we highly recommend everyone does a regular (i.e., you have a lifting schedule) strength...
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Just the WOD, 7/13/15 – 7/17/15
Have you checked out our Strength blog? Even though we are a CrossFit gym, we highly recommend everyone does a regular (i.e., you have a lifting schedule) strength training program. The lifting we post...
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7/27/15 – 8/1/15
7/27/15 – 8/1/15Bring a friend this Saturday! 9am workout! Check out pictures from the Bull Moon Ride and Run here. We had a blast! Monday, 7/27/15 A: Advanced: 5 x 3 Muscle-ups. Compare to 7/7/14....
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7/27/15 – 8/1/15
Bring a friend this Saturday! 9am workout! Check out pictures from the Bull Moon Ride and Run here. We had a blast! Monday, 7/27/15 A: Advanced: 5 x 3 Muscle-ups. Compare to 7/7/14. Holding a medicine...
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18 Group Workouts. Bonus at home workouts. Nutrition…
18 Group Workouts. Bonus at home workouts. Nutrition Advice. New Friends. Encouraging Environment. Oh…and a BETTER BOOTY! Enlistment day is Aug. 22nd. Spaces are limited. Message, text or call today...
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Now that the kids are back in school It is time for you! Call…
Now that the kids are back in school It is time for you! Call or text today to schedule your FREE Intro. Session. 919.351.9348
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Strength 9/7/15 – 9/11/15
Strength 9/7/15 – 9/11/15This is a de-load week. No prescribed routine here. Do some different activities or if you do lift keep it easy.
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Strength 9/7/15 – 9/11/15
This is a de-load week. No prescribed routine here. Do some different activities or if you do lift keep it easy. http://21crossfit.com/2015/09/04/strength-9715-91115Strength 9/7/15 – 9/11/15This is a...
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Strength 9/14/15 – 9/18/15
Strength 9/14/15 – 9/18/15New 6 week cycle. Day 1 Press 10-10-20-1 Sets of 10 serve to prepare for the max effort set of 20 reps. Add weight and do one single after the set of twenty. Dips 20,...
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Strength 9/14/15 – 9/18/15
New 6 week cycle. Day 1 Press 10-10-20-1 Sets of 10 serve to prepare for the max effort set of 20 reps. Add weight and do one single after the set of twenty. Dips 20, 3-3-3-1-1-1 Do the set of 20 as a...
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Just the WOD – 9/14/15 – 9/18/15
Just the WOD – 9/14/15 – 9/18/15The Farmer's Carry Challenge From now until October 17th, we are having an informal competition open to all members of 21 CrossFit. Who can do the farmer's carry for...
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Just the WOD – 9/14/15 – 9/18/15
The Farmer’s Carry Challenge From now until October 17th, we are having an informal competition open to all members of 21 CrossFit. Who can do the farmer’s carry for the longest distance without any...
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Strength 9/21/15 – 9/25/15
Strength 9/21/15 – 9/25/15Day 1 Bench Press 10-10-20-1 Sets of 10 serve to prepare for the max effort set of 20 reps. Add weight and do one single after the set of twenty. Handstand Push-ups, as many...
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Strength 9/21/15 – 9/25/15
Day 1 Bench Press 10-10-20-1 Sets of 10 serve to prepare for the max effort set of 20 reps. Add weight and do one single after the set of twenty. Handstand Push-ups, as many reps as possible. Repeat...
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