• 100131 Sunday “Rest Day”

    100131 Sunday “Rest Day”

    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 considersponsoring a CFA team member. Every dollar amount […]

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  • 011030 Saturday We are open…

    011030 Saturday We are open…

    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 […]

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  • 100129 Friday “Heavy Daze”

    100129 Friday “Heavy Daze”

    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 […]

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  • Snow Day???

    Snow Day???

    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 […]

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  • 100128 Thursday “A Run in the Sun”

    100128 Thursday “A Run in the Sun”

    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 considersponsoring a CFA team member. Every dollar amount no matter how large or […]

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  • 100127 Wednesday “Get Up, Turkey!”

    100127 Wednesday “Get Up, Turkey!”

    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 […]

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  • 100126 Tuesday “Stairway to Heaven?”

    100126 Tuesday “Stairway to Heaven?”

    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 […]

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  • Tomorrow night+Date Night=Support 4 Heartstrings!

    Tomorrow night+Date Night=Support 4 Heartstrings!

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

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