• CFT This Coming Saturday!

    CFT This Coming Saturday!

    This coming Saturday we will be completing the CrossFit Total aka CFT at CrossFit Asheville. This is a standard CF strength test where individuals have 3 attempts at a max back squat, press & deadlift. One’s score is then the cumulative total of the best of each of the three lifts. Best squat +press+DL= CFT […]

  • 111112 Saturday “Badger”

    111112 Saturday “Badger”

    In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 Dec 2007. WOD Complete 3 rounds for time: 30 squat cleans (50-60% of a multi-rep max NTE 95/65lbs) 30 pull-ups 800m run

  • 111111 Friday Happy Veterans Day!

    111111 Friday Happy Veterans Day!

    CFA would like to wish everyone a safe and happy Verterans Day & thank each and everyone of you that serve our country! Strength/Skill Development A. Snatch: Spend 12 minutes building to a triple. Choice of power of full snatch. B. Overhead walking lunge: Hold a plate overhead & complete 16 steps (8/leg)x 3 sets. […]

  • 111110 Thursday

    111110 Thursday

      Strength/Skill Development A1. Deadlift @ 2111; 4-6 x 4. A2. DB Press @ 22X1; 4-6 x 4. WOD 3 rounds of: 30s ring dips 30s rest 30s slammer 30s rest 30s toes to bar 90s rest Post best DL & reps, DB Press & reps, total score with SLMR weight & any modifications for […]

  • 111109 Wednesday

    111109 Wednesday

    Strength/Skill Development Overhead squat: Spend 15 minutes building to a heavy double. WOD AMRAP in 20 minutes of: 400m run 25 sit-ups 15 kettlebell swings Post best OHS x 2, Total rounds + any partial rounds w/KB#.

  • 111108 Tuesday

    111108 Tuesday

    Strength/Skill Development Front rack reverse lunge @ 20X1; 4-6/leg x 4 sets. Rest 45s b/w legs, 90s b/w sets. WOD Complete 3 rounds of: AMRAP in 2 minutes of: KB sumo deadlift high-pull x 10 Double unders x 15 Rest 1 minute AMRAP in 2 minutes of: Burpee x 5 Wall ball x 10 Rest […]

  • 111107 Monday

    111107 Monday

    Strength/Skill Development A1.DB Single leg Romanian deadlift @ 20×1; 6-8/leg x 3. Rest 10-20s b/w legs. A2. BTN Press @ 2111; 6-8 reps x 3 sets. B. Touch ‘n Go Power clean & Jerk: Complete 8 reps per set. Start at a weight you are confident you can control for 8 reps touch ‘n go. […]

  • 111106 Shut-In Ridge Run Results

    111106 Shut-In Ridge Run Results

    Congrats to those CFA/SAC clients who took part in the Shut-in Trail 18 miler yesterday!   Place Name Overall time 56. Ben Trichon 3:17:18 106. Evie Tashie 3:35:11 112. Robert Fields 3:38:11 148. Robert Farmer 3:52.16 191. Brenna Burnette 4:16:37 230. Steve Davis 5:09:13 If anyone is missing please recognize them in the comments! You […]