Zen Tubing - CFEC Field Trip

July 21st - Zen Tubing in Asheville

Meet at the gym at 7:45am to leave by 8am

Arrive in Asheville at Zen Tubing by 10am (takes about an hour from arrival to actually get on the river)

$20 a person to tube (if we have more than 15 people the cost decreases to $15/person, and we always have more than 15 people)

$5 for a cooler tube

$5 to go down the river a second time (we only do a second trip down if the river is fast, right now its 2.5-3 hours, so probably just one trip down) - BRING CASH*****

Make sure you bring some sort of shoe (water shoes, old tennis shoes, etc. they wont let you tube without something on your feet)

Bring snacks, drinks, coolers (they do NOT allow glass)

Tacos afterwards so bring a change of clothes, towel etc…

Sign-up Sheet on the on the whiteboards at the gym. A group text will be put together in to send out any additional information, so be on the lookout for that as well.

Barbells & Beer 2019 Info

Heat Schedule:

Click the Hyperlink above to for Barbells & Beer Heat Schedule

Movement Standards:

2019 Barbells & Beer Movement Standards:

 Deadlift:

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.

Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.

*You are not allowed to perform a Power Clean for your last Deadlift Rep and first Hang Clean Rep combined, they must be two separate movements. I.E. You must complete final Deadlift before starting Hang Cleans. Failure to do so will result in a No Rep.

 

Hang Clean:

A muscle clean, power clean, squat clean or split clean may be used as long as the barbell starts from the hang and comes up to the shoulders, with the hips and knees fully extended, the feet in line and the elbows in front of the bar.

 *If the bar drops during Hang Cleans, you must first deadlift, pause, and then perform Hang Clean. (restart from a hang position)

 

Shoulders to Overhead:

A strict press, push press, push jerk, or split jerk may be used as long as the bar starts at the shoulders in a front rack position. At the top, the elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

 *If you have completed all of your hang cleans, you may power clean the bar to the front rack position to work on shoulders to overhead.

 

Electric City Barbell

Electric City Barbell:

Electric City Barbell is a new program that has been added into the CrossFit Electric City line-up. Colin is leading an Olympic Lifting Class, that will meet every Saturday from 8:30-9:15am.

With each session you will work on Mechanics and Technique for both Snatch and Clean & Jerk. Our primary goals are to build strength through positioning, work drills to ensure good habits, and to increase your competency of the movement as the weights increase.

Program Pricing:

-$35/Month for current CFEC Athletes = Includes every Wednesday of the month from 4:30-5:15pm
-$50/Month for Non-CFEC Athletes = Includes every Wednesday of the month from 4:30-5:15pm

-$50/Month for current CFEC Athletes = Includes every Wednesday of the Month and Two Days of Extra Credit Programming (Homework) per week, with a focus of working the weaknesses in your movement.
-$75/Month for Non-CFEC Athletes = Includes every Wednesday of the Month and Two Days of Extra Credit Programming (Homework) per week, with a focus of working the weaknesses in your movement.

-$75/Month for current CFEC Athletes = Includes every Wednesday of Month, Two Days of Extra Credit Programming per week, and up to six video submissions per week, that will be reviewed and returned each Sunday with Critiques/Corrections.
-$100/Month for Non-CFEC Athletes = Includes every Wednesday of Month, Two Days of Extra Credit Programming per week, and up to six video submissions per week, that will be reviewed and returned each Sunday with Critiques/Corrections.

How to Sign-up:

Reach out to Colin to get signed up today! Message for more information!

E-mail - c54leonard@gmail.com

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