CrossFit Asheville

Randy pushing through a military WOD.

Our own Coach Randy Kite  and the others making up Army National Guard’s 105th Military Police Battalion had their Deployment Ceremony on Wednesday February 24th at Trinity Baptist Church.   On Thursday they left for Fort Bliss, Texas for further preparation.  From there, the unit will go to war in Iraq, [...]

For those that missed yesterday’s Carolina Challenge please do not feel left out.  Today will be your day!

For those that have made it back in after yesterday:

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Followed by Tabata [...]

This photo could only be more beautiful with the hook grip happening.

Strength/Skill Work Weighted pull-up/Kipping pull-up work: 5-5-5-5-5

WOD

125 Double unders or 375 single unders

100 squats

75 kettlebell swings (53/35lbs)

50 burpees

25 thrusters (115/75lbs)

For time.

There will be a 20  minutes cap on this work-out today.  We advise allowing 4 minutes at each station and [...]

Strength/Skill Work Power Clean: 5-5-5-3-3-3-3

WOD

20 Burpees

10 Power Cleans

16 Burpees

8 Power Cleans

12 Burpees

6 Power Cleans

8 Burpees

4 Power Cleans

4 Burpees

2 Power Cleans

For Time

For Power Cleans use 70% of todays max 3 rep not to [...]

Strength/Skill Work: Shoulder Press

WOD

Complete 4 Rounds of the following:

In 1 minutes complete

8 Ring dips

Immediately followed by max rep dumbbell power snatches on the right arm

1 minute rest

In 1 minute complete

8 Ring dips

Immediately followed by max rep dumbbell power snatches on the [...]

Strength/Skill Work Kettlebell swings: 10-15-20-15-10-10-10

Work on swinging a heavier bell than you typically swing  throughout the various rep scheme.  If you can swing the 2 pood 20 reps or more then work on heavy single arm swings for the last three sets of 10.  In the case of single arm swings you must swing 10 per [...]

Katie, Jen, Tamara and Shanna at the Wilkes Olympic Lifting Seminar Sunday at CF Durham.

Strength/Skill Work: Front squat

WOD

3 Rounds of:
10 Deadlifts (50% of max not to exceed 185/115lbs)
15 Push-ups
25 Box jumps (20″)
For time.

This was the WOD on 091230. If you time was under 5 minutes consider going heavier in the deadlift, higher in the box [...]

This post is a giant thank you to “my people”.

When Shanna and I decided to open a training facility we knew it had to be more than sweat, yelling, and barbells.  It had to be more than dropping body fat and increasing muscle tone.  In fact, I recently found a piece of writing that summarizes what [...]

CFA's very own Air Force superstar!

Strength/Skill Work: Review lifts below.

WOD

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Use ~70% of your max Overhead squat not to exceed a 95lbs barbell for men and a 65lbs barbell for women.

The work-out begins with 4 burpees and each athlete must do four burpees [...]

Strength/Skill Work Handstand push-up progression 5×5

Partner WOD

AMRAP in 20 minutes of:

40 sit-ups

30 squats

20 push-ups

10 pull-ups.

Only one person can work at a time.  As a team complete the above reps and split the reps up as [...]