CrossFit Asheville

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 [...]

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 [...]

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 [...]

Being from the north Corey and I are used to the snow.  Thankfully not too many southerners are on the roads during the early hours.  So, more than likely you will find us at the gym on Friday and Saturday.  If not, you can make us do burpees on Monday.  :)
Drive safe and I hope [...]

Strength/Skill Work: Front squats
WOD
5 Rounds of:
200m run
12 burpees
1 minute rest between rounds.
Subtract 4 minutes from overall time and post to comments.
***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 [...]

Strength/Skill Work: Turkish Get-up Review
Partner WOD
With a partner perform as many TGUs as possible in 20 minutes.  Only one person may work at a time.  Split it up however you choose, but be sure to balance out work per arm.
Men’s Rx’d weight 1.5 pood kettlebell, Women’s Rx’d weight 1 pood kettlebell.
****Please remember: It is not [...]

CrossFit Asheville – Single leg box jump from Corey Duvall on Vimeo.
Strength/Skill Work Single support box jump: Find a max height for each leg.
WOD
20 Power cleans (70% of power clean 1RM not to exceed 135/95lbs)
100 ft walking lunge
15 Power Cleans
100 ft walking lunge
10 Power cleans
100 ft walking lunge
5 Power cleans
100 ft walking lunge
For time.
Don’t [...]

You can find their menu here.  You can certainly make Paleo friendly choices from this menu.

Strength/Skill Work  Snatch Balance: 3-3-3-3-3
WOD
Max rep thrusters for 90 seconds
60 seconds rest
Max rep pull-ups for 90 seconds
60 seconds rest
Max rep thrusters for 60 seconds
60 seconds rest
Max rep pull-ups for 60 seconds
60 seconds rest
Max rep thrusters for 30 seconds
60 seconds rest
Max rep pull-ups for 30 seconds
Use your “Fran” weight or see a coach for what weight [...]

****Please remember: It is not too late to register for Heartstrings.  Please contact Shanna or go to the Heartstrings website .   If you are unable to register for a 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 [...]