|
||||||
 
 |
 Shalene and Shanna provide entertainment at intermission of Heartstrings 2010. Strength/Skill Work: Push Jerk WOD 5 rounds of: 30 seconds max rep hang power cleans (70% of max rep hang power clean not to exceed 135/95lbs) 30 seconds max rep kettlebell swings (1.5/1 pood) 1 minute rest
CrossFit Asheville will be Closed for our Saturday classes tomorrow due to our participation in the Heartstrings Fundraiser at the Asheville Mall. Feel free to come and sign up on spot to get in on a work-out. Moe’s Southwest Grill Supports Project Access Weather Alerts As long as the Asheville Mall is open Heartstrings will be on! Hope to see many of your smiling faces there!! WOD Also, if you are unable to get to the mall and want to do the work-out on your own here it is: AMRAP in 10 minutes of: 25 double unders or 75 singles 10 burpees Post results to comments. You can sub tuck jumps for double unders if you are without a rope!  Best of luck to T-Bone at this weekend's Garage Games in Georgia! Drive safe. We are here in the gym. If you can safely make it in please feel free to come to any of our class times. Thank you! Strength/Skill Work: Hang Power Snatch WOD 5 Rounds for time of: 100ft walking lunge 15 deadlifts (60% of 5RM not to exceed 185/135lbs) 7 Toes to Bar Heartstrings and Saturday Closing for 2/6/10 (If Heartstrings is cancelled tonight we will have 8 and 9am classes tomorrow.) If you are not participating in Heartstrings please consider sponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference! Go to the link above and you will have the option to click on an individual for the CFA team to donate. It really doesn’t matter who you support as it all goes to the same cause. Donations can also be dropped off at CFA. Thank you! Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010.If you want to work-out do it at the Asheville Mall in support of Heartstrings! Contact Shanna if you are interested in joining the CFA crew. Moe’s Southwest Grill Supports Project Access
Strength/Skill Work: Deadlift WOD 20 Back Squats (50% of max back squat not to exceed 175/115lbs) 10 Ball Slams 16 Back Squats 20 Ball Slams 12 Back Squats 30 Ball Slams 8 Back Squats 40 Ball Slams 4 Back Squats 50 Ball Slams For Time. Heartstrings and Saturday Closing for 2/6/10 If you are not participating in Heartstrings please consider sponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference! Go to the link above and you will have the option to click on an individual for the CFA team to donate. It really doesn’t matter who you support as it all goes to the same cause. Donations can also be dropped off at CFA. Thank you! Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010.If you want to work-out do it at the Asheville Mall in support of Heartstrings! Contact Shanna if you are interested in joining the CFA crew. Moe’s Southwest Grill Supports Project Access
Strength/Skill Work Weighted pull-ups/kipping pull-up practice: 3-3-3-3-3-3-3 WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters (70% of thruster 5RM not to exceed 95/65lbs) Burpees For time. Heartstrings and Saturday Closing for 2/6/10 If you are not participating in Heartstrings please consider sponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference! Go to the link above and you will have the option to click on an individual for the CFA team to donate. It really doesn’t matter who you support as it all goes to the same cause. Donations can also be dropped off at CFA. Thank you! Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010.If you want to work-out do it at the Asheville Mall in support of Heartstrings! Contact Shanna if you are interested in joining the CFA crew. CFA on TV Tomorrow! Moe’s Southwest Grill Supports Project Access  Do we celebrate Groundhog Day in the south? Maybe this year!!! (Image take from www.OffTheMark.com ) Strength/Skill Work: Shoulder Press WOD 3 Rounds of: 1 minute box jumps (20″) 1 minute dumbbell push-press (35/25lbs) 1 minute sit-ups 1 minute rest Post total reps to comments. Heartstrings and Saturday Closing for 2/6/10 If you are not participating in Heartstrings please consider sponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference! Go to the link above and you will have the option to click on an individual for the CFA team to donate. It really doesn’t matter who you support as it all goes to the same cause. Donations can also be dropped off at CFA. Thank you! Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010. If you want to work-out do it at the Asheville Mall in support of Heartstrings! Contact Shanna if you are interested in joining the CFA crew.
Strength/Skill Work: Overhead squats WOD AMRAP in 15 minutes of: 30 double unders 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows Post total and partial rounds to comments. February On Ramp Begins today! If you have not yet filled out the intake form please arrive 15 minutes early. Please contact Shanna if you have any further questions. (315) 244-5571 Heartstrings and Saturday Closing for 2/6/10 If you are not participating in Heartstrings please consider sponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference! Go to the link above and you will have the option to click on an individual for the CFA team to donate. It really doesn’t matter who you support as it all goes to the same cause. Donations can also be dropped off at CFA. Thank you! Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010. If you want to work-out do it at the Asheville Mall in support of Heartstrings! Contact Shanna if you are interested in joining the CFA crew.  Chad flying high! Rest Day February On Ramp Begins tomorrow! If you have not yet filled out the intake form please arrive 15 minutes early. Please contact Shanna if you have any further questions. (315) 244-5571 Heartstrings and Saturday Closing for 2/6/10 If you are not participating in Heartstrings please consider sponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference! Go to the link above and you will have the option to click on an individual for the CFA team to donate. It really doesn’t matter who you support as it all goes to the same cause. Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010. If you want to work-out do it at the Asheville Mall in support of Heartstrings! Contact Shanna if you are interested in joining the CFA crew. Enjoy the snow!! for the 8am and 9am classes today. Strength/Skill Work Ring Dips 3-3-3-3-3-3-3 WOD Tabata Mash-ups Wall Ball Box Jumps 3 minutes rest Tabata Mash-up Kettlebell swings Burpees Post total reps to comments. For those stuck at home get creative with your resources and replace exercises as needed. You could replace wall balls with squats and kettlebell swings with push-ups. For box jumps you can jump onto stairs if you have them in your house. Just don’t j  Karl pulling 21 consecutive 225# deadlifts at the Carolina Fitness Challenge. Strength/Skill Work Power Clean: Work towards a weight you can complete three consecutive times WOD 15 deadlifts 30 tuck jumps 15 push-ups 12 deadlifts 24 tuck jumps 12 push-ups 9 deadlifts 18 tuck jumps 9 push-ups For time. Use ~60% your DL 1RM ***If you are unable to register for a Heartstrings team or participate that day, please consider sponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference! This event is a great way for CFA to give back to the entire Asheville community and help those less fortunate have access to often necessary healthcare. Thank you to all of those that have donated thus far!*** |
|
||||
|
Copyright © 2010 CrossFit Asheville - All Rights Reserved |
||||||
