• 100126 Tuesday “Stairway to Heaven?”

    100126 Tuesday “Stairway to Heaven?”

    CrossFit Asheville – Single leg box jump from Corey Duvall on Vimeo. Strength/Skill Work Single support box jump: Find a max height for each leg. WOD 20 Power cleans (70% of power clean 1RM not to exceed 135/95lbs) 100 ft walking lunge 15 Power Cleans 100 ft walking lunge 10 Power cleans 100 ft walking […]

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  • Tomorrow night+Date Night=Support 4 Heartstrings!

    Tomorrow night+Date Night=Support 4 Heartstrings!

    You can find their menu here. You can certainly make Paleo friendly choices from this menu.

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  • 100125 Monday “Our Lady”

    100125 Monday “Our Lady”

    Strength/Skill Work Snatch Balance: 3-3-3-3-3 WOD Max rep thrusters for 90 seconds 60 seconds rest Max rep pull-ups for 90 seconds 60 seconds rest Max rep thrusters for 60 seconds 60 seconds rest Max rep pull-ups for 60 seconds 60 seconds rest Max rep thrusters for 30 seconds 60 seconds rest Max rep pull-ups for […]

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  • 100124 Sunday “Rest Day”

    100124 Sunday “Rest Day”

    ****Please remember: It is not too late to register for Heartstrings. Please contact Shanna or go to theHeartstrings website . If you are unable to register for a team or participate that day, please considersponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference! This event is […]

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  • 100123 Saturday “Running Elbell”

    100123 Saturday “Running Elbell”

    Strength/Skill Work Skin-the-Cat: Work towards 5 consecutive going as far as you can. Complete 5 total sets. WOD 5 rounds of: 200m run 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows For time. Best of luck to all of those running the Hot Chocolate 10k today! Post results to comments!! ****Please remember: It is not too […]

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  • 100122 Friday “Double Jackson”

    100122 Friday “Double Jackson”

    Strength/Skill Work: Push-press WOD 5 rounds of: 20 thrusters (bar weight only 45/35lbs) 20 push-ups For time. ****Please remember: It is not too late to register for Heartstrings. Please contact Shanna or go to theHeartstrings website . If you are unable to register for a team or participate that day, please considersponsoring a CFA team […]

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  • 100121 Thursday “Feelin’ No Pain”

    100121 Thursday “Feelin’ No Pain”

    Strength/Skill Work: Hang Power Clean WOD 15-12-9 Deadlift (Use 70-80% of DL 5RM not to exceed 225/155lbs) Pull-ups For time. ****Please remember: It is not too late to register for Heartstrings. Please contact Shanna or go to theHeartstrings website . If you are unable to register for a team or participate that day, please considersponsoring […]

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  • 100120 Wednesday “Double Jerk”

    100120 Wednesday “Double Jerk”

    Strength/Skill Work Kettlebell swings: 10-10-10-10-10-10-10 If you can swing the 2 pood 10 reps or more then work on heavy single arm swings WOD 4 Rounds of: 1 minute max rep clean and jerk (70% push jerk 5RM not to exceed 135/95lbs) 30 seconds rest 1 minute max rep double unders 30 seconds rest Post […]

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