CrossFit Asheville

Chad flying high!

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 [...]

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 stairs [...]

Karl pulling 21 consecutive 225# deadlifts at the Carolina Fitness Challenge.

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 [...]

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 to [...]

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 a [...]

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 too [...]

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 forget [...]

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

From the green band in Nov '09 to completing WODs with no bands in January!

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 [...]

****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 a [...]