• 100306 Saturday “DIY WOD”

    100306 Saturday “DIY WOD”

    ***Reminder: CFA is closed today due to participation in the NC/SC sectionals.**** Strength/Skill Work Sprint drills warm-up and mobility work(as we do in class)followed by the following: 400m run for time 400m run for time turning around every 25 meters 300m run for time 300m run for time turning around every 25 meters 200m run […]

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  • 100305 Friday “Red Friday”

    100305 Friday “Red Friday”

    Strength/Skill Work Pistols: 5×5 (per leg), GHD Sit-ups 5×10 WOD 3 Rounds of: 10 Deadlifts 50 Double unders (Sub 150 single unders IF you are unable to do double unders) For time. Use 80% of your DL 5RM not to exceed 275/185lbs. Reminder: TODAY is our first Friday forProject Red Shirt! Please remember to wear […]

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  • 100304 Thursday “Chieftain”

    100304 Thursday “Chieftain”

    Strength/Skill Work: Spend 15 minutes working towards a max effortTurkish Get-up WOD AMRAP in 3 minutes of: 10 Ring Push-ups 8 Hang Power Cleans 6 Push-press 1 minutes rest b/w rounds Complete 5 total rounds. Pick up where you left off at the end of each round. Use 70% of your push-press 5RM not to […]

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  • 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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