CrossFit is…

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





Operation Phoenix Widget

THROWDOWN SERIES

100202 Tuesday “Groundhog Day”

Do we celebrate Groundhog Day in the south? Maybe this year!!! (Image take from www.OffTheMark.com )

Strength/Skill Work: Shoulder Press

WOD

3 Rounds of:

1 minute box jumps (20″)

1 minute dumbbell push-press (35/25lbs)

1 minute sit-ups

1 minute rest

Post total reps to comments.

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 large or small will make a difference!   Go to the link above and you will have the option to click on an individual for the CFA team to donate.  It really doesn’t matter who you support as it all goes to the same cause.  Donations can also be dropped off at CFA.  Thank you!

Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010. If you want to work-out do it at the Asheville Mall in support of Heartstrings!  Contact Shanna if you are interested in joining the CFA crew.

1 comment to 100202 Tuesday “Groundhog Day”

  • Name Total Reps Box Hght/Dumbbell wght Shoulder Press
    Becky 170 3″/5lbs
    Vince 176 14″/15lbs
    Katie 203 20″/25lbs
    KK 248 16″/30lbs 3x110lbs
    Kimberly 205 20″/15lbs 5x55lbs, 2x65lbs
    Phil L. 213 20″/30lbs 3x3x100lbs
    Terumi 178 20″/20lbs 5x70lbs
    Sarah E. 245 18″/10lbs L arm 3x48lbs
    Tenn Brad 240 20″/35lbs

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>