• 110805 Friday

    110805 Friday

    Strength/Skill Development Complete 5 rounds of A1/A2: A1. Push-press 3-5 reps Rest 20s A2. Box jumps: Max reps in 10s. Move up in height as you complete 10 or more reps. Rest 2 minutes to focus on mobility. B. Spend 10 minutes working on power snatch technique.   WOD AMRAP in 7 minutes of: 5 […]

  • 110804 Thursday

    110804 Thursday

    Strength/Skill Development Renegade man-maker:Spend 8 minutes reviewing & finding a weight you feel comfortable with for workout. WOD AMRAP in 30 minutes of: 400m run coming to a complete stop every 100m to reset & focus in on running technique 8 Renegade man makers (DBs NTE 30/20lbs) 12 Inverse burpees 16 Slammers Note total rounds […]

  • 110803 Wednesday

    110803 Wednesday

    Strength/Skill Development Complete 5 rounds of A1/A2: A1. Hang power clean: 3-5 reps. Rest 20s. A2. Ring push-ups @ 31X1; 3-5 reps. BW+ as you can maintain tempo & appropriate depth. Rest 60s b/f returning to A1. WOD Complete 3 Rounds of: Row 20 cals for time. Rest exactly 1 minute 20 unbroken thrusters (begin […]

  • 110802 Tuesday “Wobble”

    110802 Tuesday “Wobble”

    “Thanks to CrossFit for giving me strong lungs and mind to hike to 15,000 feet above sea level. This is me doing a victory jump at the Yanama Pass on our way Machu Picchu. Y’all are the best, I though about Corey’s phrase, ‘Be Awesome’ the whole way up the mountain.” -Carly   Strength/Skill Development […]

  • 110801 Monday

    110801 Monday

          Strength/Skill Development A1. Back squat @ 20×3; 2-4 reps x 6 sets. A2. DB double arm row @ 21×3; 4-6 reps x 4 sets. WOD AMRAP in 10 minutes of: 7 power cleans (70=80% of last Monday’s hang clean NTE 115/165lbs) 200m run

  • 110731 Sunday “Short Circuit”

    110731 Sunday “Short Circuit”

    Team WOD In teams of 4 complete: 2000m row and 100 burpees one person on the rower and only one teammate doing burpees at a time. Break up burpee reps/row distance as you choose. The row and burpees must be complete before the team may move outside for the tire flip. 50m tire flip 300m […]

  • 110730 Saturday

    110730 Saturday

    Strength/Skill Development Complete 4 rounds of: A1. DumbbellRussian step-up: 6-8/leg with 30s rest b/w legs. A2. No-arm pull row for max distance in 20s. Focus on staying tall in the seat & powering with the hips! WOD AMRAP in 20 minutes of: 400m run 12 box jumps (24/20″) 16 dumbbell 1-arm push-press (8 per arm […]

  • 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 […]