Strength/Skill Work Tuck Hangs: Knees must stay at or above hip height. Think about squat mechanics, it must look like a full depth squat.
A new clock will start every 3 minutes. Rest depends on how long each hold is. Longer hold=less rest however shorter hold =lower score. Complete 3 total sets.
WOD
Complete 4 rounds of:
400m run
50 squats
for time.
Scale as needed. There will be a 20 minute cap on this workout.
Class Cancellations
Due to this weekend’s regional competition in Jacksonville, FL the following classes will be cancelled
Remember the 10am and noon class are cancelled today. Please feel free to jump into any of the earlier time slots!
Monday all day!
Friday will have classes at 5am, 6am, 7am, 8am and 9am will be the last class of the day. Saturday there are classes at 8am and 9am. If you would like to get into any of these classes or Tuesday June 1st at 6am, 9am or noon please contact Shanna (ShannaDuvall@gmail.com) before Sunday. After this Saturday at noon David will be the to contact for the next week. You can reach him at David.CrossFitAsheville@gmail.com or 828-734-0790.
Thank you for your understanding! Best of luck to those competing this weekend!
CrossFit Asheville is in Heat 3 at 1:40 pm today. WOD 1 is 10 minutes to find 1RM ground to overhead followed by 2 minutes of max rep muscle ups and 2 minutes of max rep chest to bar pullups. It’s time to kick some ass!
Team WOD 1: 1RM clean and jerk with Corey (245 lbs), Brad (200 lbs), Anne (140 lbs), T-Bone (135 lbs). Muscle ups with Corey (7), Brad (3), T-Bone (3). Team total of 79 C2B pullups. Masters WOD 1: Karl with 1RM thruster of 155 lbs!
Go team!
WoooooHoooooooo! Go CFA!!!!!!!!!!!!!!! Fantastic work today, y’all are awesome! Wish I could be there to cheer you on in person. Good luck with the rest of the weekend and thanks for keeping us posted T-Bone!