• 110729 Friday

    110729 Friday

      The CFA community would like to send our condolences to the family and friends of Asheville Fire Captain, Jeff Bowen, who lost his life yesterday from exposure to intense heat & smoke while searching Mission Hospital for potential victims. Cpt Bowen was an officer on Rescue 3 out of West AVL who served the […]

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  • 110727 Thursday

    110727 Thursday

    Strength/Skill Development Complete 6 rounds of: A1. Power clean: Touch ‘n go for 2-4 reps. Rest ~30s. A2. Wide supinated grip chin-ups @ 31X1; 2-4 reps (add weight as you control your own BW for 4 reps @ tempo). Rest ~90s before returning to A1. WOD Complete 3 rounds of: 40s row (calories) 20s rest […]

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  • 110727 Wednesday

    110727 Wednesday

    Strength/Skill Development Complete 3 rounds of A1/A2: A1) Barbell split squat or lunge squat @ 20X1; 6-8/leg. Rest 30s b/w legs with bar off your shoulders. One should be controlling reps of 1/3-1/2 bodyweight either in total weight of dumbbells or with barbell in a lunge squat before advancing to the split squat. A2) KB […]

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  • 110726 Tuesday

    110726 Tuesday

    Strength/Skill Development A1. Clean pulls x 3 reps for 5 sets. A2. BTN Press @ 21X2; 4-6 reps x 4 sets. B. Spend 5 minutes reviewing & practicing KB/DB single arm snatch. WOD 6rounds for time of: 200m run 12 KB/DB snatch (6 per arm) Post best clean pull x 3, BTNP x ?, Time […]

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  • 110725 Monday

    110725 Monday

    Strength/Skill Development Hang clean: 3-5 reps x 5 sets. Rest 2 minutes b/w sets. WOD At the top of every 3 minutes complete: 50m Sandbag sprint 12 Russian KBS (heavy) 10 Box jumps (Focus on rebound off floor) Complete 6 total rounds. Note the time at the end of each round. Post 2 fastest and […]

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  • Reminder: CrossFit Games Party in 1 week!

    Reminder: CrossFit Games Party in 1 week!

      The2011 CrossFit Games will kick off Friday, July 29th @ 11am EST. CFA will be hosting a gathering on Sunday, July 31st to watch a live streaming of the final day of competition. The gym will open at 11am that morning for the start of competition. Team WOD We will kick off some team […]

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  • 110723 Saturday

    110723 Saturday

    Strength/Skill Development Spend 18 minutes building to a heavy double in the thruster working from bar weight. WOD AMRAP in 15 minutes of: 15 double unders 10 pull-ups 5 thrusters (Use 60-70% of today’s best 2 rep NTE 115/75lbs) For an extra challenge note how many rounds you complete with unbroken reps. Meaning 15 consecutive […]

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  • 110722 Friday

    110722 Friday

    Strength/Skill Development A. Back squat @ 20X3; 3-5 reps x 5 sets. Rest 3 minutes b/w following warm-up sets. B. Push-press @ 11X1; 4-6 reps x 3 sets. Rest 2 minutes for shoulder/mid back mobility. WOD Complete 3 rounds for time of: 7 Push-press/jerk (Use ~80-85% of today’s or your best 5RM NTE 155/105lbs) 7 […]

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