• 100303 Wednesday “Bear Complex”

    100303 Wednesday “Bear Complex”

    WOD Complete 5 sets of the bear complex resting 3 minutes between sets: For each set complete 7 of the following sequences WITHOUT RESTING THE BAR ON THE GROUND!!! Power clean Front squat Push press Back squat Push press Work to add weight during each of the five sets. Immediately following the 1st, 3rd and […]

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  • CFA Closing THIS Saturday, Friday evening class added.

    CFA Closing THIS Saturday, Friday evening class added.

    The qualifiers to determine who will compete at the 2010 International CrossFit Games are underway. This coming Saturday and Sunday (March 6th/7th) CrossFit Asheville will have 7 athletes competing at the North Carolina/South Carolina Sectional in Fort Mill, SC. Find more information here. As a result, classes for Saturday morning classes will be canceled. To […]

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  • 100302 Tuesday “Team Work”

    100302 Tuesday “Team Work”

    Strength/Skill Work: Deadlift Partner WOD Max Pull Ups 160ft walking lunge Max Burpees 160ft walking lunge Max Thrusters (Use 70% of 5 rep max thruster not to exceed 95/65lbs) 160ft walking lunge While one partner is lunging the other is doing PU, Burpees, or Thrusters. Each partner completes the PUs before moving onto the burpees […]

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  • 100301 Monday “Tides of Change”

    100301 Monday “Tides of Change”

    Strength/Skill Work: Power snatch WOD 5 Rounds of: 7 High Box Jumps (30″/25″) 21 Kettlebell swings (1.5/1 pood) For time.

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  • 100228 Sunday “Project Red Shirt”

    100228 Sunday “Project Red Shirt”

    Our own Coach Randy Kite and the others making up Army National Guard” 105th Military Police Battalion had their Deployment Ceremony on Wednesday February 24th at TrinityBaptistChurch. On Thursday they left for Fort Bliss, Texas for further preparation. From there, the unit will go to war in Iraq, where their mission will be to work […]

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  • 100227 Saturday “Options…”

    100227 Saturday “Options…”

    For those that missed yesterday’s Carolina Challenge please do not feel left out. Today will be your day! For those that have made it back in after yesterday: WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Followed by Tabata box jumps.

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  • 100226 Friday “Carolina Challenge”

    100226 Friday “Carolina Challenge”

    Strength/Skill Work Weighted pull-up/Kipping pull-up work: 5-5-5-5-5 WOD 125 Double unders or 375 single unders 100 squats 75 kettlebell swings (53/35lbs) 50 burpees 25 thrusters (115/75lbs) For time. There will be a 20 minutes cap on this work-out today. We advise allowing 4 minutes at each station and then moving on if you are trying […]

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  • 100225 Thursday “Winded”

    100225 Thursday “Winded”

    Strength/Skill Work Power Clean: 5-5-5-3-3-3-3 WOD 20 Burpees 10 Power Cleans 16 Burpees 8 Power Cleans 12 Burpees 6 Power Cleans 8 Burpees 4 Power Cleans 4 Burpees 2 Power Cleans For Time For Power Cleans use 70% of todays max 3 rep not to exceed 155/105lbs.

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