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Strength/Skill Work: Handstand progressions and/or rope climbing! WOD AMRAP in 20 minutes of our indoor obstacle course! HOURS We are only open through the noon class today. NO EVENING CLASSES! Next week’s new hours are updated on our schedule page. Tomorrow is the New Year’s Day WOD/Paleo Potluck/Lectures. Email Shanna (ShannaDuvall@gmail.com) by 4pm today if you want to participate in the WOD. [...] Strength/Skill Work Chest-to-Bar Weighted Pull-ups 5-5-5-5-5 OR Kipping Pull-up Practice WOD 3 Rounds of: 10 Deadlifts (50% of max not to exceed 185/115lbs) 15 Push-ups 25 Box jumps (20″) For time. Holiday Hours/Events Strength/Skill Work Power Clean: Work up to a heavy single WOD 21-15-9 Overhead squats Burpees Fot time. For overhead squats use ~70% of OHS 5RM not to [...]
Strength/Skill Work: Back Squat WOD 3 Rounds of: 40 seconds max rep pull-ups 20 seconds rest 40 seconds max rep ball slams 20 seconds rest 40 seconds max rep kettlebell thrusters (45/35lbs) 20 seconds rest 40 seconds max rep ball slams (14/10lbs) 20 seconds rest 1 minute rest Post total reps and modifications to comments. Holiday Hours/Events CrossFit Asheville is joining forces with the Buncombe County Medical Society for this year’s HeartStrings Fundraiser. We will have our own CFA team, but also encourage you to form teams with co-workers or friends outside of the CFA community. CFA will need 3-5 volunteers per hour that day to help us run a successful event. Please contact [...] Team WOD Form teams of 4 and then split into pairs. Let’s refer to them as Pair A/Pair B all who form Team 1. Pair A will run 800m together while the other Pair B alternates resting and repping one of the following exercises: Deadlift (50% of your max lift not to exceed 185/135lbs) Kettlebell swings (1.5/1 pood) Pull-up When Pair A comes in [...] Katie locks out 95lbs at Carolina Fitness Challenge! Twelve Holiday Gifts is sung to the tune of “12 Days of Christmas” 1 High box jump (30″/25″) 2 Pistols (2 per leg), 1 H bx jmp 3 Toes to bar, 2 pistols, 1 H bx jmp 4 Dumbbell push-press (35/25lbs), 3 T2B, 2 pistols, 1 H bx jmp 5 Dumbbell burpee [...] New Year’s Day WOD & Paleo Potluck Brunch To kick off our 90 Day Paleo Challenge we will be hosting a work-out followed by a potluck brunch on New Year’s Day. This will be a time to bring your friends and families to observe some CrossFitters in action and hear some lectures on the benefits of choosing [...] Strength/Skill Work:Deadlift 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 Holiday Hours: We will be open on 12/24 until 1:00pm. (Noon class that day!) Closed 12/25. Open 12/26 and resume normal schedule. New Years’ Eve will be similar as [...] CFA will run another obstacle course before the end of the year! Strength/Skill Work: Push-press WOD 21 front squats 21 pull-ups 15 push-press 15 pull-ups 9 thrusters 9 pull-ups For time. Use the same bar for the entire work-out. Use 75% of your max push-press or thruster weight not to exceed 135/95lbs. This work-out should completed with a load 20-30% heavier than at which you would [...] |
 
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