• Upcoming Events at CFA!

    Upcoming Events at CFA!

    If you missed out on the excitement of yesterday’s CFT don’t worry as there will be more opportunities in upcoming months! Please sign up in the gym if you have tentative interest in participating in one or multiple of the events below. This will help us with the planning of each event! 1. OPT Online […]

  • 111119 Saturday “CFT & 500m Row”

    111119 Saturday “CFT & 500m Row”

    Best of luck to Amy who is participating in her first weightlifting meet today for Asheville Strength at the Ultimate CrossFit Open in Charlotte!! Strength Testing; After warm up sets complete three attempts for a 1 rep max of: Back squat Press Deadlift Your score is the sum for your best in each of the […]

  • 111118 Friday

    111118 Friday

    Strength/Skill Development A. Spend 15 minute working up to a3 rep box jumps for height. Focus on soft, controlled landings. B. KBS: 3 sets of 8-12, 90s rest between sets. WOD Complete 4 rounds of: 40s max rep high box jumps (NTE 35/28″) 20s rest 40s max KBS 20s rest 40s toes to bar 80s […]

  • 111118 Thursday “Jeremy”

    111118 Thursday “Jeremy”

    Strength/Skill Development: Complete 5 rounds of: A1. Push-press: 3-5 reps. Rest ~30s A2. Deadhang chin-ups @ 31X0; 3-5 reps. Rest 2 minutes. WOD 21-15-9 Overhead squats Burpees For time. OHS: Use ~70% of 5RM not to exceed 95/65lbs. This workout was last completed on 100507.

  • 111116 Wednesday

    111116 Wednesday

    Strength/Skill Development A. Hang power clean: Spend 12 minutes working to a heavy triple B. DB Single leg Romanian deadlift @ 20×1; 6-8/leg x 3. Rest 10-20s b/w legs, 90s b/w sets. WOD AMRAP in 7 minutes of: 5 Power snatch 30 Double unders Use 60-70% of a multi-rep max NTE 115/75lbs. This workout was […]

  • 111115 Tuesday “Bronco”

    111115 Tuesday “Bronco”

    Strength/Skill Development Ring dips: 5 x 5 with 3 minutes rest b/w sets. Add weight as you are able. WOD Complete4 rounds of the following: As many rounds as possible in 2 minutes of: 5 burpee dumbbell deadlifts 10 box jumps 30 secondsrest As many rounds as possible in 2 minutes of: 5 pull-ups 10 […]

  • 111114 Monday

    111114 Monday

    Strength/Skill Development Back squat: 8, 6, 4, 4. Rest 2 minute b/w sets. WOD Complete 3 rounds of: 60s work/30s rest at each of the following stations: Prowler push (140/90lbs. Turn every 20m. 20m = 1 pt. ) Overhead figure 8′s with turns every 20ft. (45/35lbs plate. Every 40ft=1 rep) Row (Cals) Sandbag get up […]

  • 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 […]