• 110210 Thursday

    110210 Thursday

    “Forks Over Knives” is at Fine Arts theater Thursday Feb 10 at 7 PM. T. Colin Campbell to give talk at UNCA’s Lipinsky Auditorium Friday, Feb 11 Strength/Skill Work Back squat:5 or7 sets of3 @ 3011 Rest2 minutes between sets once you get past your warm-up weights and work to add weight each set as […]

  • 110209 Wednesday

    110209 Wednesday

    Strength/Skill Work Dumbbell press: Work up to a heavy set of 5 at 1031 and work to complete an additional 3-4 sets of 5 at that weight at tempo. WOD Complete 7 rounds of: 5 push-press 30m line sprints For time. For the push-press weight load your bars to ~125% of your best dumbbell 5 […]

  • 110208 Tuesday

    110208 Tuesday

    Strength/Skill Work: Box jump progressions working box hurdles, quick rebound,for height in a progression of 5 boxes. WOD AMRAP in 5 minutes of: 15 kettlebell swing 10 kettlebell sumo deadlift highpulls 5 burpees 1 minute rest AMRAP in 4 minutes same as above picking up where you left off 1 minute rest AMRAP in 3 […]

  • Your best piece of CF equipment!

    Your best piece of CF equipment!

    Here at CFA we provide all you need for your workouts, but if there is any piece of equipment that provides frustration when it isn’t sized properly it would be the jumprope! We will be sending in an order for more ropes this Wednesday and if anyone would like to order their own please email […]

  • 110207 Monday “Can’t Stop”

    110207 Monday “Can’t Stop”

    Strength/Skill Work Overhead squat:5-5-5 working up in weight followed by 6-8 sets of 2 WOD Every minute on the minute for 7 minutes complete 4 cleans immediately followed by max rep double unders. Use ~80% of your 3/5RM clean not to exceed 135/95lbs. If you decide to do single unders please divide total by three […]

  • Get Your Belly FAT!! Part Two — Enhance performance without drugs

    Get Your Belly FAT!! Part Two — Enhance performance without drugs

    Last week we discussed engaging your diaphragm to get your belly fat before lifts. To read that post, click HERE! This week, we discuss the performance-enhancing aspects of getting a fat belly. To sum up last week, your diaphragm is a muscle in your mid-section that pushes the intestines down to make room for the […]

  • 110205 Saturday

    110205 Saturday

    Strength/Skill Work Skin-the-cat 3×5, Turkish Get-up 3×3 per arm Partner WOD Complete two rounds of: Max reps dumbbell thrusters/200m run Max rep ring dips/200m run Max rep slam balls/200m run Max rep knees to elbows/200m run While one partner is running the other partner performs max reps of the assigned exercise. When the partner returns […]

  • 110204 Friday “C&J EMOM”

    110204 Friday “C&J EMOM”

    Strength/Skill Work Split jerk: 2-2-2-1-1-1 WOD Every minute on the minute for 15 minutes complete: 2 (power) clean and jerks Only TWO attempts per minute!!! Begin at a weight you are comfortable with and work to go up in load as the minutes progress. You can also go down in weight if needed. Keep track […]