100205 Friday Extinct
Best of luck to T-Bone at this weekend's Garage Games in Georgia!
Drive safe. We are here in the gym. If you can safely make it in please feel free to come to any of our class times. Thank you!
Strength/Skill Work: Hang Power Snatch
WOD
5 Rounds for time of:
100ft walking lunge
15 deadlifts (60% of 5RM not to exceed 185/135lbs)
7 Toes to Bar
Heartstrings and Saturday Closing for 2/6/10 (If Heartstrings is cancelled tonight we will have 8 and 9am classes tomorrow.)
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.
Moe’s Southwest Grill Supports Project Access
As part of HeartStrings 2010, Moe’s Southwest Grill in Biltmore Village will be donating 10% of all sales on Saturday, February 6 to Project Access. After doing your WOD, come enjoy delicious, healthy burritos, tacos, and quesadillas with your family and friends and help Project Access in the process. Plan your meal in advance with Moe’s menu. Moe’s Southwest Grill is open Saturday from 11:00 am to 9:00 pm and is located near the railroad tracks in Biltmore Village (yes, you can get there even with the bridge construction).
GET IN FOR THE W/O. 520 class says it is great for your “posterolateral ass-quads” which are important when attempting to catch yourself from a slip on the ice.
So, which member of the CFA posse has a 4WD vehicle and wants to drive Lauren and me to the Garage Games in Georgia? I’m now seeing how purchasing a 4WD Honda Pilot might have been a tad bit more useful than buying a C2 rower and a barbell. Fortunately, we CrossFit! So, even if we have to sideways crab walk there, we will freaking get to Georgia today!
T, if I had no kids and no responsibilities and no heartstrings, I’d do it. But I do so I can’t. Hope you find your way there.
I’d love to see you sideways crab walk in this slush. THAT would be funny.
Corey, when are the rest of the classes this morning? I (of course) have a sick kid who has to see a doctor this morning. No rest for the weary…Is there one at noon?
Miriam, I bet if I posted a video of me sideways crab walking in the slush on Facebook, I could raise a few more bucks for Heartstrings! I could even do it in a bikini…haha. I think we’ll be okay. Even the Scion can handle this nonsense.
T-you look totally awesome in a bikini doing handstands and pushups, but I just don’t think the sideways crabwalk was designed for a bikini. Personally, I believe the sideways crabwalk was designed to make us look as unattractive and klutzy as possible so that the coaches can go home and laugh about us later.
Big, hearty, belly laughs.
There IS a noon class… since the last morning class is just finishing up now.
Hope you can make it
T-Bone we could swap vehicles for the weekend. Think on it. I am at school at present. Call or text. MCB
Name Time DL Wght Toes 2 Bar?? Hang Power Snatch
Kim S. 10:47 58lbs N 18lbs
Dan F. 10:21 135lbs Y 3×85lbs
Maggie 10:50 62lbs Y 3×48lbs
Shanna 9:22 135lbs Y 3×75lbs
Carly 11:07 90lbs Y 3×65lbs
Rustan 9:04 155lbs Y 5×108lbs
Dale 10:54 155lbs Y 3×4x94lbs
Charley 11:40 125lbs Y 3×79lbs
Lauren 10:52 100lbs Y 1×70lbs
Eva 13:26 100lbs N 3×62lbs
Becca 10:02 65lbs Y 5×40lbs
Aileen 14:00 108lbs N 3×48lbs
Tony 14:50 111lbs N 5×45lbs
David 14:07 185lbs Y 3×115lbs
Robert 12:14 185lbs Y 3×80lbs
KK 11:20 175lbs Y 5×5x85lbs
Amy H. 12:00 58lbs Y 5×38lbs
Katie 12:55 120lbs Y 3×65lbs
Jen L. 13:36 95lbs Y 3×60lbs
Eliz H. 16:32 99lbs Y 3×3x65lbs
Brooke S. 3×75lbs!!
Corey 8:38 186lbs Y 1×155lbs
Thanks, Matt! I think we’re good. Getting ready to hit the road in a few minutes. We are bringing enough clothing, shoes, and food for a small army. And, I’m ready to rock and represent CFA!
tamara, pics or it didnt happen!!!
HEARTSTRINGS IS ON FOR TOMORROW, FOLKS. We don’t let a little Mutha Nature get in our way, do we. Crossfit with us and stare at scantily clad mannequins in Victoria Secret’s display window while you jump rope! Be one of the select crossfitters allowed to do a burpee at the Asheville Mall without security putting a stop to your shenanigans! Oh, and raise funds for low-income uninsured folks so Project Access can get them the medications, durable medical equipment, and other services they need. Remember, the doctors who volunteer their medical services to 3,500 people a year for free at a value of $14 million don’t get a penny of these funds. This all goes toward stuff that the patient would have to pay for otherwise. Feel fit and feel good about what you are doing for our community. It doesn’t get much better than this. See you tomorrow and THANK YOU CFA!!!
I’m happy it’s here so my friends quit asking me to sponsor them. I’ve given to 3 different people. My friend Tony is doing the challenge and he told me tonight he has never done a burpee. I hope you all have a good time a raise lots of money. As for Wendy and I, we’ll be on a flight to St. Croix to enjoy some warmth and sunshine for a week. See you all a week from Monday.
Hang pwr snatch on friday. 155 x 1
1+5 a4 rx,d on sunday 8:38
That says WOD as rx’d in 8:38
Oh, right.
2+8 b6 rx=d in my dreams.
That means I beat you, Corey. Snicker snicker.
lol @ Corey and Miriam…
yea, that WOD was pretty tough, did it today too…blech
14:14 as rx’d…that might actually be my first fully rx’d wod though. i was a tad worried when i did the math on my 5RM DL and it was the rx.
oh, i do have to give Daniel props for what he said when i was grumbling about that weight: “That just means you’re right on schedule” just had to laugh and lift it.