• Thursday July 23, 2015

    Thursday July 23, 2015

         Announcements Hello CFA! The 2015 CrossFit Games kicks off this week, and we want to celebrate. So, please join us on Friday, July 24th at 5:00pm for a WOD and potluck! Beer will be provided. Please bring yourselves, some lawn chairs, your family, and we’ll wod, eat, and watch the games! Then join […]

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  • Wednesday, July 22 2015

    Wednesday, July 22 2015

    Announcements Join us this Sunday, 26 July 2015 from 09:00 until 10:00 for CFA’s next skills and drills clinic. This month’s skills drills are designed to help athletes develop the Kettlebell Snatch and Rowing. CrossFit Asheville – CrossFit Strength Development Deadlift (6, 4, 2, 6, 4, 2) Metcon Metcon (No Measure) Every minute, on the […]

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  • Tuesday, July 21 2015

    Tuesday, July 21 2015

       Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a […]

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  • Monday, July 20 2015

    Monday, July 20 2015

       Warm-up Clean & Jerk Warm UP (No Measure) 1. Down and Shrug x 3 (from hang) 2. Muscle Clean x 3 (from hang) 4. Front Squat x 3 5. Split Jerk x 3 Strength/Skill Development Clean + Front Squat + Jerk (8 sets of the complex, climbing) 1 Squat clean + 1 Front Squat […]

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  • Saturday, July 18 2015

    Saturday, July 18 2015

       GOAT Work Take 15 minutes to work on your GOAT! WOD Metcon (Time) Solo or In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run 100 Wall Ball Shots (20/14 lbs to 10′ target) 400 Meter Run 100 Burpees 400 Meter Run 100 […]

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  • Friday, July 17 2015

    Friday, July 17 2015

       Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a […]

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  • Thursday, July 16 2015

    Thursday, July 16 2015

       Strength Development A1: Weighted Pull-ups (3 sets of 1-3 reps) Add weight each round A2: 1-arm DB Overhead Squat (3 sets of 5 reps (per arm)) Start with non-dominant arm, add weight each round WOD Metcon (Time) For time: Row 1000 Meters immediately followed by… Five rounds of: 8 Push ups 10 Toes to […]

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  • Wednesday, July 15 2015

    Wednesday, July 15 2015

    CrossFit Asheville – CrossFit WOD A: Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP of: 3 Muscle-Ups 12 Alternating Pistols Rest 4 minutes, then: Scaling to include BMU, Jumping MU, Ecc MU, C2B + Ring Dip, RR + H/R push up B: Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP of: 4 Power […]

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