• 101221 Tuesday Ground to Overhead

    101221 Tuesday Ground to Overhead

    Strength/Skill Work: Split squats 5×8 reps at a 3010 tempo WOD In 10 minutes, complete as many reps as possible from ground to overhead. You may use any technique (power snatch, clean & jerk, clean & push-press, etc.) you like to move the load. Bar must be extended overhead with the knees and hips in […]

  • 101220 Monday Fragmented Fran

    101220 Monday Fragmented Fran

    Strength/Skill Work Overhead squats 5-5-5-5-5 The focus today is getting FULL depth on the OHS. For some of you this may result in a new 5RM for others just focus on your technique. Also, work to move up incrementally over each set. Maintain the weight across for remaining sets once you feel form is starting […]

  • Next CFA On Ramp February 2011!

    Next CFA On Ramp February 2011!

    CrossFit Asheville” On Ramp Program is a six week program designed to familiarize beginners ofALL ability levels with CrossFit fundamentals and allow a progressive introduction to the intensity levels of CrossFit training. Participants will be prepared for a smooth transition into CFA” group classes upon completion. The On Ramp or a test-out is required before […]

  • What is a competition?

    What is a competition?

    A competition is a test. It is a moment in time where you lay your cards and see what happens. A test is only effective if we learn something from the results and institute change to modify the outcome. I think the beauty of CrossFit-style competitions is the variability and individuality present in them. I […]

  • 101218 Saturday Partner Chipper

    101218 Saturday Partner Chipper

    Strength/Skill Work Bent Arm Hang Test for max time followed by working up to max weighted pull-up over 10 minutes. Those that are unable to do unassisted pull-ups will be working eccentric pull-ups. No more than 3 sets of 5 reps. See your coach for details. Partner WOD In no particular order complete the following […]

  • 101217 Friday

    101217 Friday

    Strength/Skill Work Split jerk: Spend 15 minutes working up to a heavy double WOD Sandbag hang power clean=SBHPC Sandbag back squat= SBBS Begin the first minute with one SBHPC immediately followed by one SBBS Rest for the remaining amt of time in that minute Top of the second minute complete two SBHPC immediately followed by […]

  • 101216 Thursday

    101216 Thursday

    Strength/Skill Work Front squat: Work to establish a 5RM or add 5-10lbs to your previous. If you missed your last FS attempt see your coach for your work set assignment. WOD 5 rounds for time of: 7 high box jumps (Not to exceed 35″/28″) 7 deadlifts (Use ~70% of your 5RM not to exceed 225/155lbs)

  • CFA Kids Cancelled for this afternoon!

    CFA Kids Cancelled for this afternoon!

    CrossFit Kids will be cancelled this afternoon as I am fighting off a cold. I apologize for any inconvenience and we will be back to regular schedule as of Saturday and next week. Thanks, Shanna