• 110114 Friday “Pull & Squat”

    110114 Friday “Pull & Squat”

    Strength/Skill Work Power clean: 5-7 sets of 3 working up in weight as you are able to maintain technique. Drop down in weight when your form begins to break and build up again as you are able. WOD 10, 9, 8, 7, 6, 5, 4, 3 ,2, 1, Pull-ups 1, 2, 3, 4, 5, 6, […]

  • 110113 Thursday “Sharms”

    110113 Thursday “Sharms”

    Strength/Skill Work Overhead squat: 5-7 sets of 3 WOD In one minute complete 8 ring dips Immediately followed by max rep power snatches (~70% max not to exceed 115/75lbs) Rest one minutes between rounds. Complete 6 total rounds.

  • 110112 Wednesday “TLC”

    110112 Wednesday “TLC”

    Happy birthday to Brooke! Thank you for being so kind to demo the three key positions of our inverted burpee. There is a jump at the top just like the traditional burpee. WOD Complete 5 Rounds of the following: 30 seconds Row for max calories 60 seconds Rest 60 seconds max rep Ball slam 30 […]

  • 110111 Tuesday

    110111 Tuesday

    Strength/Skill Work Thruster 5×5 Moving up in weight as you are able to maintain appropriate technique. WOD AMRAP in 15 minutes of: 30 double unders 15 kettlebell swings 10 toes to bar CFA in the news! Check out CFA in today’s Asheville Citizen Times. Shoes: Please wear a different pair of shoes than you use […]

  • 110110 Monday “DT”

    110110 Monday “DT”

    We’re open and your friends are here to work out with. Drive carefully! Also, please wear a different pair of shoes than you intend to workout in. Change your shoes in the front room prior to entering the gym. Thank you! Strength/Skill Work Box jumps: Complete 5-7 sets of 3 moving up in height only […]

  • 110108 Saturday “Team 5k Row…”

    110108 Saturday “Team 5k Row…”

    Yes, we’re open and at the gym! Drive carefully! Strength/Skill Work Front squat: 5×5 @ 3013 For some of you this will mean a new 5RM. For most of you this will be a time to work on technique and speed coming out of the squat. Work up in weight as you feel. Drop back […]

  • 110107 Friday “Twisted Countdown”

    110107 Friday “Twisted Countdown”

    Strength/Skill Work Ring dips: 10×2 @ 3010 Add weight or reduce bands as you through ensuring that you maintain good posture and stay on tempo. WOD 50, 40, 30, 20, 10 Kettlebell swings Sit-ups For time. Please note GHD sit-ups will not be used in the workout! Don’t forget to bring your clothes in for […]

  • Volunteers Needed for Hot Chocolate 10k Jan 22nd!

    Volunteers Needed for Hot Chocolate 10k Jan 22nd!

    The 2011 Isaac Dickson Elementary School Hot Chocolate 10K and Kids Hill Climb still needs about sixty(60) volunteers! Please share one of your Saturday mornings (January 22nd, 2011) with us to help with this year’s biggest school fundraiser. We will need help for the following: Parking patrol, registration and packet pick up, pasta dinner (Friday […]