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
  • Oct ’20

    Angel Oak CrossFit – Group Fitness Warm-up OH Warm-up (No Measure) A. TABATA: Plank + PVC Passthroughs B. Roll Shoulders C. 2x: 50 Jump Rope, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks Strength Shoulder Press (5-4-3-2-1) *tempo (30×1) Strength Metcon (Weight) 2 Sets: 15 DB...
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    24.10.2020
  • Oct ’20

    Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 6 (No Measure) 2:00 bike/row roll shoulders 2 Rnds: 10 jumping jacks (4ct) 10 HR Push Ups 10 Hollow Rocks Strength Metcon (No Measure) 4 Sets: 5/5 weighted BSS R :30 10/10 SA DB Row R 1 – 1:30 Conditioning Metcon (No Measu...
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    23.10.2020
  • Oct ’20

    Angel Oak CrossFit – CrossFit Warm-up AOCF WU (No Measure) 2:00 bike/row *mobility* 20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocksBanded Hamstring Hip Opener FR Stretch Strength Metcon (No Measure) Clean Warm Up + 8 min to warm up to a heavy single Metcon Cross...
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    23.10.2020
  • Oct ’20

    Angel Oak CrossFit – Strength & Conditioning Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM Strength Metcon (Weight) 4 sets: 10 DB floor press (Challenging!) 10 DB supin...
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    22.10.2020
  • Oct ’20

    Angel Oak CrossFit – CrossFit Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30 c) 3:00 mobilityHip Opener FR Stretch Strength Metcon (No Measure) 2 Sets: 6 tall box jumps 5 Muscle Cleans 5 FSQ 5 Bent Over Rows Weightlifting Power Clean (1.1.1 every :75 x 8 ) *smart builds, no...
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    22.10.2020
  • Oct ’20

    Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU (No Measure) 2:00 bike/row *mobility* 20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks4:00 to hit what hurts Conditioning Metcon (AMRAP – Reps) EMOM24: 1st: 8 Cal Bike 2nd: 8 burpees 3rd: max...
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    21.10.2020
  • Oct ’20

    Angel Oak CrossFit – CrossFit Warm-up AOCF WU (No Measure) 2:00 bike/row *mobility* 20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rockship opener roll shoulders Strength Metcon (No Measure) 2 Sets: 10/10 OH Shoulder Openers 8 wall slides 8 BNPP (pvc/empty bar) Weigh...
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    21.10.2020
  • Oct ’20

    Angel Oak CrossFit – Strength & Conditioning Warm-up OH Warm-up (No Measure) A. TABATA: Plank + PVC Passthroughs B. Roll Shoulders C. 2x: 50 Jump Rope, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks Conditioning Metcon (Weight) 3 Sets: 10/10 Filly Press 5 chin ups/banded*RAN b...
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    20.10.2020