Dear CrossFitters,

By now you’ve likely either heard Shanna mention the HeartStrings fundraiser or read about it on the CFA website. We’re now at the critical time…the time when action is required.

This event helps ensure that our uninsured neighbors across Buncombe County won’t have to go without medical care if they need it. The only way this fundraiser can be a success is [...]

Strength/Skill Work: Muscle-up progressions

WOD

As many rounds as possible in 15 minutes of:

Ring dips 7 reps

One arm kettlebell thrusters 10 reps (5 per arm 53/35lbs)

Ball slam 15 reps

This  WOD was last completed [...]

WOD

Bear Complex=Power clean, front squat, push press/jerk, back squat, push press/jerk

Complete as many cycles as possible in 5 minutes of the bear comples, 5 minutes rest

Complete as many cycles as possible in 4 minutes of the bear comples, 4 minutes rest

Complete as many cycles as possible in 3 minutes of the bear comples, 3 minutes rest

Complete [...]

Happy 41st birthday Matt!! What a different person you are physically than when you turned 40!

Strength/Skill Work: Front squat

WOD

30 seconds on, 30 seconds off rotating through each of the following stations:

Wall Ball (Men-10′ target, Ladies-8′ target)

Pull-ups

Box Jumps (20″)

Complete 4 total rounds.

Please note there is not a specific rest station being that you have 30 [...]

Strength/Skill Work: Shoulder Press

WOD

3 Rounds of:

25 Kettlebell swings (1.5/1 pood)

15 Right arm dumbbell push press (25/45lbs)

25 Kettlebell swings

15 Left arm dumbbell push press

For time.

***REMINDER that CFA’s class schedule has been significantly modified and will begin TODAY.  If you have not emailed or discussed your preferred times with one of the coaches please email your preferences to Shanna [...]