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
  • Jan ’21

    Angel Oak CrossFit – Strength & Conditioning Warm-up OH Warm-up (No Measure) A. 2:00 aerobic B. Roll Shoulders C. 2x: 10 passthroughs, 10 GM, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks Strength Metcon (Weight) Press + Push Press 2+3 reps x 5 sets Rest 1 – 2 build Con...
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    21.01.2021
  • Jan ’21

    Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 2:00 bike/row B. Hamstring and FR stretch C. 2x:10 banded pull aparts, 5 Hang Muscle Clean, 5 FSQ, 5, Push Jerks, 5 RDL, 30s hollow hold Strength Metcon (No Measure) 2 Sets: 5/5 SL RDL (BW) 5 Tall Cleans 5 seated Box Jumps Wei...
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    21.01.2021
  • Jan ’21

    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) Incline DB Bench Press 12, 12, 12 R 1 – 2 Stre...
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    20.01.2021
  • Jan ’21

    Angel Oak CrossFit – CrossFit Warm-up Pulling Warm-up (No Measure) A. 2:00 bike/row/jump B. Lat Stretch/ Pec Roll C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS Repeat TABATA Gymnastics Pull-up Progression Volume 2 (Wk 3) Metcon Metcon (Time) 4 RFT 5 Rope Climbs 15 PSn (...
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    20.01.2021
  • Jan ’21

    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 rocksbanded hamstring stretch Strength Box Squat (8, 8, 6, 6, 6) build R 2:00 Strength Metcon (Weight) DB RDLs 10, 1...
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    19.01.2021
  • Jan ’21

    Angel Oak CrossFit – CrossFit 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 Strength Metcon (No Measure) 2 Sets: 10 Monster Walks all directions 5 empty bar squats @ 52×1 30s FLR Weightlifting B...
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    19.01.2021
  • Jan ’21

    Angel Oak CrossFit – Strength & Conditioning Warm-up Lower Body WU (No Measure) 3 min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lunge Strength Metcon (Weight) 4 Sets: Goblet Box Step Ups 6 – 8 ea leg Seated B...
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    18.01.2021
  • Jan ’21

    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 rocks5:00 player’s choice mobility *ask a coach if you need suggestions! Metcon Metcon (2 Rounds for reps) *@ a Repeatable Pace* 1...
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    18.01.2021