• Happy Thanksgiving & CFT Charts

    Happy Thanksgiving & CFT Charts

    At CFA the coaches are thankful to have the opportunity to work with an amazing group of individuals. We are thankful to be able to learn & grow with you day after day! Thank you to the support each of you has provided our community! Also, thank you to Peter for putting together the following […]

  • 111123 Wednesday “Tag Team”

    111123 Wednesday “Tag Team”

    Strength/Skill Development Split jerk: Spend 15 minutes working up to a heavy single. Partner WOD 50 Turkish get-ups 75 Inverse burpees 100 Box jumps 150 steps walking lunge Only one person working at a time. Complete all of one exercise before moving onto the next. Thanksgiving Weekend Hours: Wednesday: Normal schedule Thursday: Closed Friday: Classes […]

  • 111122 Tuesday

    111122 Tuesday

      Strength/Skill Development Complete 5 rounds of A1/A2: A.1 Front squat @ 20X3; 3-5 reps. Rest ~30s A2. DB bent over row @ 21X2; x 3-5 reps. Rest ~90s WOD Complete 3 rounds of: 40s row (calories) 20s rest 40s slammer 20s rest 40s Dumbbell hang power clean 80s rest. This workout was last completed […]

  • 111121 Monday “Countdown”

    111121 Monday “Countdown”

    Strength/Skill Development A. Sumo deadlift @ 2111; 8, 6, 4, 4. Rest 2 minutes b/w sets. B. Front rack reverse lunge @ 2011; 10-12 reps x 2 sets. Rest 60s b/w legs. WOD Complete the following for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 pull-ups 20, 18, 16, 14, 12, 10, […]

  • 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.