Monday, September 2, 2019

Tuesday, 3 September



September is the "Month of the Back Squat!"
We will be doing back squats 3x a week for the month of September. Start light -- you'll be adding weight every day.

 Day 1: at 60% of your 1RM, complete 4 x 5 Back Squat
Work every two minutes


METCON:
4 rounds: On a 3 minute clock:
Row 250m
AMRAP of the following:
8 DB Clean and Jerk (4/arm, do not alternate) (25/35#)
4 Burpee

Rest 1 minute between rounds

Rx+ 35/50#



Sunday, September 1, 2019

Happy Labor Day!


We have one group WOD scheduled for Monday, 2 September.

Happy Labor Day!

"WOD for the Working Wo/Man"
In a 3-person team, complete the following events:
1) 2100m Row, while one partner holds 
the typist (air squat) and another holds the baby (20# med ball)
2) 400m Tire Flip, while both partners hold the
waiter's carry (35/45# plate OH)
3) 4 parking lot lengths of 135# sled pull while partners do
a fireman's carry
4) 400m Farmer's Carry w/ 2 KB total (1.5/2pd)


Tuesday, March 12, 2019

Phalanx CrossFit Open In-House Competition - Data for our People.


We have data to share. Stay tuned for more analysis coming soon. :)


Tuesday, August 28, 2018

Gym Programming Moved to WODIFY


The gym programming has been moved to WODIFY, which is why it appears that our website hasn't been updated since March. Have no fear -- we are still building our community and our bodies daily! Please use the "contact" button above to send an email directly to the owner, or you can call or text (919) 352-6608. Look forward to hearing from you!

Thursday, March 1, 2018

Wednesday, February 28, 2018

Thursday, 1 March


Open Gym : Active Recovery : Skill Work day!

Work through 50 air squats, 30 pass-thru lunges, 
25 ring rows, and 25 push-ups.  
Rest/stretch as needed

Suggested skill work:
Chest to bar pull-ups
Bar and Ring muscle-ups
Pistols

Row 2 x 1500m
Roll 5 minutes between rows