Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog stream – fancy list
  • Meet Thea Sterling – 2018 AOCF Success Story Participant

    Thea has been a member of Angel Oak CrossFit for a few months, and decided to take herself to the next level by committing to the Success Story challenge. Even with two kids, one of which she brings with her to the gym, Thea works out with the Bootcamp crew a few days a week. In the short time she h...
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    19.11.2018
  • Meet Taylor Bennett – 2018 AOCF Success Story Participant

    If there’s somebody who is passionate about her job and career, it’s Taylor! She works full-time as a state probation agent, is pursuing her Master’s Degree, and still finds time to make it to the gym at least three times a week. Taylor’s upbeat attitude, and positive energy,...
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    17.11.2018
  • Meet Matt Suppin – 2018 AOCF Success Story Participant

    Meet Matthew aka Matt aka Mattie… Matt joined Angel Oak CrossFit in September to write his own Success Story. He joined with one of the more common challenges those in Charleston face when trying to begin or stick to a fitness routine – work travel. Matt’s job in the medical field often...
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    15.11.2018
  • 11/29/17

    Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...
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    26.11.2017
  • Roadmap: Navigating the Holidays

    Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...
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    21.11.2017
  • April ’21

    Angel Oak CrossFit – Strength & Conditioning Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Hip Opener/ Front Rack Opener C. 2x: 15 banded pull aparts, 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges(30×0), 10 F/B Monster Walks, 10 Lat Monster Walks Strength F...
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    19.04.2021
  • April ’21

    Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Hip Opener/ Front Rack Opener C. 2x: 15 banded pull aparts, 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges(30×0), 10 F/B Monster Walks, 10 Lat Monster Walks Weightlifting Front Squat (10,...
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    19.04.2021
  • April ’21

    Angel Oak CrossFit – Barbell Warm-up Snatch Warm-up (No Measure) A. 3:00 bike/row B. Banded Shoulder Stretch C. 2x: 10/10 OH banded shoulder openers + 8 seated wall slides D. 1x: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold Weightlifting Drop Snatch (3 reps x 5 ) *2...
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    18.04.2021
  • April ’21

    Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 2:00 bike/row B. Hamstring and FR stretch C. 2x: 5 Hang Muscle Clean, 5 FSQ, 5, Push Jerks, 5 RDL, 30s hollow hold D. Position work with Coach Metcon Metcon (Time) EMOM20: Min 1: 2 squats cleans (185/125) Min 2: 10 burpee over...
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    17.04.2021
  • April ’21

    Angel Oak CrossFit – Strength & Conditioning Warm-up Upper Body WU (No Measure) 2x: 50 DUs/ 100 SUs 20 pull aparts 10 passthroughs :20 HS Hold/Downdog 8/8 SA DB Push Press 20 AS Strength Metcon (Weight) 4 Sets: 20 Alt DB Hammer Curl R :30 15 Banded Tricep Pulldowns R :30 12 DB Lat Raises...
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    16.04.2021
  • April ’21

    Angel Oak CrossFit – CrossFit Warm-up Shoulder Press Warm-up (No Measure) A. 2:00 bike/row B. Shoulder Roll C. 20 Pass Thrus, 10 Empty Bar/PVC Press, 20 Abmat Sit-ups, 20 pull aparts Strength Metcon (No Measure) 2 Sets: 10/10 banded shoulder openers D+B offset carry ea arm *light weight Weight...
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    16.04.2021
  • April ’21

    Angel Oak CrossFit – Strength & Conditioning Warm-up Back Squat Warm-up (No Measure) A. 2:00 min aerobic B.Hip Opener/ Calf Rolling C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold D. 2x: 10/10 banded clam shells, 10 GM, 20s bottom of squat hold Strength Back Squat (4 reps x 5 sets @...
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    15.04.2021
  • April ’21

    Angel Oak CrossFit – CrossFit Warm-up Lower Body WU (No Measure) 3 min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 10 PVC GM 10 walking lunge 20s plank from forearms *3:00 mobility*couch stretch *lacrosse ball buns! Strength Bulgarian Split Squats (8/8 x 4 sets ) @31...
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    15.04.2021