CrossFit Asheville

Grokfest 2010 from Jon-Paul on Vimeo.

Strength/Skill Work Single support deadlift: Do not exceed 5 sets of 5 reps per leg

WOD

7 Rounds of:

5 burpees

50ft weighted walking lunge (50/25lbs)

5 pull-ups

For time.

15 minute time cap.

October Announcements:

Tuesday/Thursday Morning Classses changing from 6,7,8,9am to 530am, 630am, 830am and 930am.  Please contact Shanna (ShannaDuvall@gmail.com) if you are on the T/R schedule to [...]

Strength/Skill Push-press: Attempt to add 5-10lbs to your present 5RM or see your coach for the work set series if you missed at your last attempt.

WOD

10 Hang power cleans (~80% of your HPC 5RM)

30 Box jumps

10 Hang power cleans

20 Box jumps

10 Hang power cleans

10 Box jumps

For time.

October Announcements:

Tuesday/Thursday Morning Classses changing from 6,7,8,9am to 530am, 630am, [...]

Strength/Skill: Ring dips 5-5-5-5-5  Pay attention to the movement of your shoulder blades to have them go back and down to open your chest as you descend into the dip.  Add load/reduce bands as you are able.

WOD
4 rounds of:

200m run

10 thrusters

for time.

Thrusters: Use ~70% of your thruster 5RM. We last completed this WOD on 100809. If [...]

Strength/Skill Work Overhead squat: Work towards new 5 rep max OR complete the next work-set sequence if you missed your last OHS 5RM attempt.

WOD

AMRAP in 8 minutes of:

10 Overhead Plate Box Step-ups (5 per leg)

20 Double unders

October Announcements:

Tuesday Evening Class: 6-7pm

Open Gym Hours: Mondays and Wednesdays 11am-1pm, [...]

Eh Y’all (its a combination of Canadian and Southern lingo…)!!

We’ve got two options as our program grows and we wanted to throw it out for discussion.  Here are the options  with our perceived pros/cons for each.  Let us know what you think!!

Option

Increase class frequency – Have smaller, 1 hour-long overlapping classes offered every half hour

Pros [...]

Strength/Skill Hang clean: Work towards a new 5rep or complete a session of work sets

WOD

5 rounds of:

12 shoulder press (Use ~70% of Should press 5RM not to exceed 95lbs/65lbs)

12 toes to bar

for time.

This workout was last completed on 100511.

October Announcements

Tuesday nights: A class 6-7pm class will begin on Tuesday, October 5th.  Please contact Shanna [...]

Ed getting inverted while mountain biking in Aspen!

Strength/Skill Work: Chest-to-Bar STRICT Pull-ups 5-5-5-5-5 Add load or reduce bands as you can while maintaining proper technique.  (See post about proper pull-ups below.)

WOD

20 power cleans

400m run

20 chest to bar pullups

for time.

Use ~80% of you 5 rep power clean not to exceed 135/95lbs.  This workout was [...]

The owners of CFA were together again to complete phase I of the new space this past weekend. We miss you already Randy! Hurry home safely!

Strength/Skill Work Thruster: Work to add 5lbs to your previous 5 rep max OR see your coach for what work sets to do if you missed at a new [...]

Steven in the overhead figure 8s.

Strength/Skill Work Turkish Get-ups 3-3-3-3-3 per arm

WOD

AMRAP in 15 minutes of:

30 double unders

20 deadlifts

10 front squats

Use ~50% of max front squat not to exceed 135/95lbs.  The same bar is used for both the deadlifts and the front squats.  If  and only if you are unable to do double [...]

Allison & Amy show great triple extension at the top of their burpees!

Strength/Skill Work Back squat: work to add 5-10lbs to your old 5 rep max.  If you missed a 5 rep last time see a coach for your work set series.

WOD

AMRAP in 3 minutes of:

6 ring push-ups

9 tall box jumps (30/25″ max)

1 minute rest

3 [...]