• 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 […]

  • 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 […]

  • 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 […]

  • 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 […]

  • 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 […]