Sunday, July 6
“All good ideas start out as bad ideas. That’s why it takes so long.”
—Steven Spielberg
Announcements
Sun: 9:30AM CrossFit - CANCELLED. Open gym is available.
Reach out to Ben (828-772-7115) if you need a code to access the space.
Back to normal schedule Monday!
CrossFit is offering their Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
Warm-Up (x2)
2:00 Cardio
1:00 Lunge work/ Hips
1:00 Tempo Air Squat
1:00 Inchworm
Strength/Skill
Back Squat 2-2-2-2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
50 Double Unders (or 100 single unders)
50 Double Unders
50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Double Unders
50 Burpees
50 Double Unders
Scale by dropping these to 40 reps each, or 30.
Allow 10 min to warm-up, 20-25 min for strength piece, 25 min or so for WOD, few minutes to stretch post-WOD.