lululemon athletica Kitchin Place opens THIS Friday 12/21 @10am. New store located at 1 Kitchin Place Â· Asheville, North Carolina Â· 28803 Mark your Calendars for the Grand Opening Party: Saturday December 29th @ Highland Brewing 4:45-8p Yoga, bluegrass, local food trucks, AND a new yoga-inspired beer on tap!
Check out Sean & Rick hitting bear complexes at 225lbs & 235lbs and some solid attempts at 235lbs & 250lbs at this weekend’s Reindeer Games. Strength/Skill Development Complete 3 sets of: A1. DB Russian box step-up @ 10×0; 15-18/leg. Rest 30s b/w legs. A2.Bar dip x 4-6. (Add load as able) A3.Single arm DB upright […]
Check out Dawn & Denise knocking out 95lbs, 105lbs and then 110lbs in Sunday’s Team Bear Complex! Strength/Skill Development A1. DL TnG 8, 6, 4, 8 A2. Single arm DB Press 8, 6, 4, 8 B. Tabata Sit-up:for those that did NOT do it Monday. WOD Complete: 400m run 15-12-9 Box jumps (NTE 24/20″) Gob […]
Strength/Skill Development A1. Thruster 6-8 x 4. A2. Strict pull-up: AMRAP-1 x 3 B. Tabata sit-up: 8 rounds of: 20s work, 10s rest. WOD 10 min AMRAP DB sn x 10 alt arms (NTE 65/45lbs) DU x 25 This workout was last completed this workout on Thursday 120614. Post best thruster x 8, pull-up total, […]
Best of luck to those athletes competing this weekend in the Reindeer Games held in August, GA. Individual competition will be held on Saturday with Shanna & Corey Duvall representing CFA in the Rx Divison. Sunday will be the team competition and CFA will be represented with two co-ed teams. In the Rx Division: Sean […]
Strength/Skill Development A1. Romanian deadlift @ 20×1; 10-12 x 3. A2.Push-up @ 2021; AMRAP-1 x 2. WOD AMRAP in 15 minutes of: 20 steps DB walking lunge (NTE 35/25lbs) 10 DB squat cleans 5 DB burpee deadlifts Post best RDL x 12, pushups & overall rounds + partial reps with DB load.
Strength/Skill Development A1. Press 8, 6, 4, 8. A2. DB torso row @ 21X1; 6-8 x 3 B. Push-press/jerk 4, 2, 2. Rest 2 min Partner WOD 10, 9, 8….1 Power cleans(70-80% of multi-rep max NTE 155/105lbs) Wall balls for time. P1 starts on power cleans, P2 with wall balls. P1 completes 10 power cleans […]
Strength/Skill Development A1.Back squat 8, 6, 4, 8 A2.Pull-up 4, 3, 2, 4. Add load as able. WOD Complete 3 rounds of: 12 toes to bar 12 slammers 400m run for time. Cash out: Accumulate 2-3 minutes of FLR on rings. Post best BS x 8, pull-up x 2 & overall time.
Strength/Skill Development Complete 3 sets of: KBS x 15-20 DB Box step-up x 16-20 alternating legs Hip extension @ 2021 x 6-12 Rest 1 minute. WOD In 3 minutes complete: 300m run max distance row Rest 1 minutes In 3 minutes complete AMRAP of: 6 H/R push-ups 12 RKBS (use today’s best load for […]