CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.

September On Ramp session is full. Next session October 2010.

To join our group classes sign up for our 12 session introductory course. Click Here for more information.

Childcare

Childcare offered at 9:00 and 10:00am classes Mondays, Wednesdays and Fridays. 9:00am on Tuesdays and Thursdays.

Operation Phoenix Widget
Dutch Lowy Trainer Seminar: Coach Better | Program Smarter

091121 Saturday “The Summit”

Notice: CrossFit Asheville is Closed Saturday November 21st, while Shanna and Corey are at the Black Box Summit, and Randy is training with the National Guard. All classes and open gym times are suspended until Monday.

Coach Corey during WOD #1 in Austin on Friday
For video click here. Look for Shanna at 3:50 ff.

Do it Yourself WOD:

5 rounds of

200 meter run followed by
max rep burpees, in 2 minutes.

2 minutes rest between rounds.

Post total burpees to comments.

You have two minutes total to complete the run and burpees. For example, if it takes you 45 seconds to run 200 meters, then you have 1:15 to do max rep burpees; if it takes you 60 seconds to do your 200 meters, you have 60 seconds to do max rep burpees. Then rest 2 minutes, and continue your work.

Good luck!

13 comments to 091121 Saturday “The Summit”

Leave a Reply

 

 

 

You can use these HTML tags

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>