• 100420 Tuesday “Stairway to Heaven”

    100420 Tuesday “Stairway to Heaven”

    Strength/Skill Work: Overhead squat 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 lunge 5 Power cleans 100 ft walking lunge For time. This work-out was last done on 100126. New Class Time: Beginning […]

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  • CrossFit AVL Affiliate Team Qualifier Reflection/Results

    CrossFit AVL Affiliate Team Qualifier Reflection/Results

    “What the Crossfit Affiliate Team Qualifier Has Meant to Me” By Jessica Tonner-Mintier aka J$ I am pretty sure most people who read this will be familiar with the recent Crossfit Affiliate team qualifier that has been going on at the gym. I do not assume that most people who read this will know who […]

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  • 100419 Monday “Isabel”

    100419 Monday “Isabel”

    Strength/Skill Work: Pistol box jump WOD 30 reps Snatch For time. Use 70-80% your max snatch not to exceed 95/135lbs. Please note a full squat snatch is NOT required. Just get the bar from the ground to overhead 30 times. New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class […]

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  • 100418 Sunday “Co-operation”

    100418 Sunday “Co-operation”

    NC/SC CrossFit Sectionals from Boomer Alred on Vimeo. Class at 3:00 today to make up for the classes we missed yesterday. Feel free to join us for a little bit of fun co-operation and laugh at your coaches who are rather sore from yesterday’s Garage Games Team Challenge. Partner WOD With only one person working […]

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  • 100417 Saturday Closed for Garage Games

    100417 Saturday Closed for Garage Games

    NC/SC CrossFit Sectionals from Boomer Alred on Vimeo. Classes at CFA are cancelled today due to participation in the Garage Games Affiliate Team Challengein Woodstock, GA. Check back later today for results to be updated under the comments.

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  • 100416 Friday “Wobble”

    100416 Friday “Wobble”

    Strength/Skill: Hang power snatch WOD 5 Rounds 20 Kettlebell swings (53/35lbs) 15 Overhead squats (bar weight only) For time. Closing THIS Saturday! Due to participation in theGarage Games Affiliate Team Challenge ALL classes will be cancelled this Saturday morning (April 17th). We will be having a make up class this Sunday at 3:00pm. On Ramp […]

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  • 100415 Thursday “Halestorm”

    100415 Thursday “Halestorm”

    Strength/Skill Work: Muscle-up progression WOD 400m run 5-10-15-20 Push-press (Use 65-70% of your push-press 5RM not to exceed 95lbs/65lbs) Box Jumps (20/24″) 400m run For time. Closing THIS Saturday! Due to participation in the Garage Games Affiliate Team Challenge ALL classes will be cancelled this Saturday morning (April 17th). We will be having a make […]

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  • 100414 Wednesday “Pull-up Ladder”

    100414 Wednesday “Pull-up Ladder”

    Today’s strength/skill is the affiliate team qualifier WOD #3 After a 5 minute movement specific warm-up, you will have 7 minutes to find the heaviest wt you can front squat for 7 reps. Score is highest wt. WOD With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, threepull-ups […]

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