We miss you Laura! Hope all is well in TX!
Strength/Skill Work: Handstands
WOD
“Grace”
30 reps of clean and jerk
for time.
Use 65-70% of your max jerk not to exceed 135/95lbs.
Weekend Closing Alert: ***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th. Not to worry supplemental work-outs for at home fun will be posted. ***
New Class Time: Starting TODAY we will have a 5:20am class Mondays, Wednesdays and Fridays!
Wow this is exciting.
when did we last do grace?
I last did it on June 6th — but it was also done on August 7th.
Sorry to spam this… but I meant June 9th… for anyone who wants to look in their books back to then.
Ah…I miss my CrossFit Asheville! Thanks for the pic and caption! You all made my
Have fun!
Friday
Name Time Weight Handstand Hold Improvements
Kate 3:28 38lbs
Kim 4:05 31lbs
Rachel 4:33 38lbs 59 seconds faster
Lauren 3:54 65lbs 36 seconds faster, 5lbs heavier
J$ 4:16 66lbs 40 seconds
Carly 4:16 60lbs 1:34 9 seconds faster,30lbs heavier 8/8!!
Robert 3:06 75lbs
Betsy F. 3:44 28lbs
Shawn 4:44 63lbs
Matt B. 5:55 110lbs 1:33
Britt 4:39 38lbs 2:00
Charley 3:54 55lbs
Tom 3:12 95lbs
Eva 3:26 48lbs 2:07
Dawn 3:46 43lbs
Tony 4:44 38lbs 1:09
Julie 4:28 32lbs 1:07
DW 5:28 115lbs
Amy H. 4:32 38lbs 2:15 11 seconds faster, 15lbs heavier from 8/7!
MCK 3:30 43lbs
Jen L. 3:02 48lbs 1:02
KK 2:21 101.2lbs 2:22 7 seconds faster, 16lbs heavier from 8/7!
Kate V 3:25 42lbs 49 secs
Kimberly 3:34 55lbs 1:45 2:34 faster!
Steven 2:05 55lbs 35sec 3:30 faster! First time in a handstand!
Tamara 4:15 58lbs 1:58 8/7/09 48lbs in 5:10!
L 5:02 38lbs 3lbs heavier and 1:50 faster than 8/7!!
Bev 3:29 45lbs 1:15 faster than 8/7 with 10 lbs more!
Hey all–realized I wrote 28lbs instead of 38lbs on the board. Every little bit counts
@Betsy – that “little bit” was 30% more… AND the last time you did it was with PVC!!! Great work hun.
Saw some very gutsy performances this morning. I’m proud to coach all of you.
Thanks to the 6:00 am class for inspiring me and to the noon class for rockin’ Grace with me! I forgot how a 4:00 minute WOD can whip your butt. I am going to sleep well tonight.
Good job Tamara! Sleep well and dream about dropping more fbombs on facebook. Love it.
“Tabata Something Else”
Jason 296
Brian 362
Jerry 336
Grace on sunday 10/25 4:01 Rx
Too funny Tom.