• 100806 Friday “Big Brother”

    100806 Friday “Big Brother”

    Strength/Skill Work Power clean: Spend 13 minutes working towards a heavy set of 5 WOD 4 rounds 21 power cleans 400m run For time. Use ~80% of the heaviest set of 5 power cleans you can complete today with GOOD TECHNIQUE! Do not exceed 115/75lbs. Last completed on 100412.

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  • 100805 Thursday “Error 404″

    100805 Thursday “Error 404″

    Strength/Skill Hang power snatch: 5RM with NO PRESS OUT! WOD 3 Rounds for time of: 15 kettlebell sumo deadlift high pulls 30 box jumps For time.

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  • 100804 Wednesday “Rollercoaster”

    100804 Wednesday “Rollercoaster”

    Strength/Skill Work Back squat: Work towards a new 5RM WOD 21-15-9 Deadlift (~70% 5RM not to exceed 225/155lbs) Burpee For time. If you were here 3 weeks ago for “Broken Coaster” use the same weight and compare your time.

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  • 100803 Tuesday “Bulldog Bash”

    100803 Tuesday “Bulldog Bash”

    Strength/Skill Work Push Jerk 5RM WOD 12 Hang cleans (Use ~80% of 5RM not to exceed 135/95lbs) 30m line sprints 8 Hang cleans 30m line sprints 4 Hang cleans 30m line sprints 8 Hang cleans 30m line sprints 12 Hang cleans For time. Line sprints: cone @ start/finish, cone @ 10m, cone @20m, cone @ […]

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  • 100802 Monday “Sandpiper”

    100802 Monday “Sandpiper”

    Strength/Skill Work Pistol box jump 5 per side WOD AMRAP in 12 minutes of: 21 Kettlebell swings (53/35lbs) 100m sandbag sprint (50lbs/25lbs)

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  • CFA Strength Training Theory

    CFA Strength Training Theory

    CrossFit styles of training have been around less than 20 years. We essentially combine the training styles of many different athletic events. As CrossFit Asheville, and CrossFit in general, have evolved, so too have the training methods. Giving a stimulus that allows someone to get fitter is an often challenging task. Anyone can make a […]

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  • 100731 Saturday “Fran”

    100731 Saturday “Fran”

    WOD 21-15-9 Thrusters Pull-ups For time. 10 minute time limit Use no more than 70% of your 5 rep thruster max. Unless you can break 5 minutes and then you can go up in weight…next time Fran visits CFA! Get your personality back and complete: Thrusters 4×4 Begin with your Fran weight and work to […]

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  • 100630 Friday “Atlantis”

    100630 Friday “Atlantis”

    Strength/Skill Work Kettlebell swings: Alternate single bell American swings with double bell Russian swings. Complete 4 sets of each completing 8-20 swings per set. WOD 800m run 21 Overhead Squats (Use 70% of your 5RM not to exceed 95/65lbs) 21 box jumps (24″/20″) 400m run 15 overhead squats 15 box jumps 200m run 9 overhead […]

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