CrossFit Asheville

CrossFit Class

Strength/Skill Work: The Coach Boz Overhead Squat Warm-up.  (See Melissa Byers’s blog here for details.) 

WOD: “Nancy”

5 rounds of

400m run

15 overhead squats

For time. 

Please note: There will be a 25 minute cap on this work-out.  Men are prescribed at 95lbs and 65lbs.  A guideline to use would be OHS 70% of 5 rep max. 

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ICE Training

Strength/Skill Work:

Power Snatch-75% [...]

The scene following Fran with the evening class

You know who she is; that b*tch in your brain saying, “stop”, “it hurts”, “you’ll never be any good.”  We all fight her.  She comes on as fatigue sets in, as we approach our maximal effort, and as we reach our capacity.

For some, it is 15 minutes into [...]