• 080810 Fast, Heavy, and Correct

    080810 Fast, Heavy, and Correct

    What happens when you don’t find your 5 rep max? You get a perfect opportunity to find your weakness and shore it up. If you did not get it, there was a piece of your mechanic that gave way, or a spot in the range of motion where it did not budge. This was your […]

    Read More...
  • 100807 Saturday “Tabata Something Else”

    100807 Saturday “Tabata Something Else”

    WOD For each of the following exercises comlete 8 intervals involving: 20 seconds of work followed by ten seconds of rest. There is no rest between exercises. Pull-ups Push-ups Sit-ups Squats Post total reps from all 32 intervals to comments.

    Read More...
  • 100806 Friday “Big Brother”

    100806 Friday “Big Brother”

    Strength/Skill Work Power clean: Spend 13 minutes working towards a heavy set of 5 WOD 4 rounds 21 power cleans 400m run For time. Use ~80% of the heaviest set of 5 power cleans you can complete today with GOOD TECHNIQUE! Do not exceed 115/75lbs. Last completed on 100412.

    Read More...
  • 100805 Thursday “Error 404″

    100805 Thursday “Error 404″

    Strength/Skill Hang power snatch: 5RM with NO PRESS OUT! WOD 3 Rounds for time of: 15 kettlebell sumo deadlift high pulls 30 box jumps For time.

    Read More...
  • 100804 Wednesday “Rollercoaster”

    100804 Wednesday “Rollercoaster”

    Strength/Skill Work Back squat: Work towards a new 5RM WOD 21-15-9 Deadlift (~70% 5RM not to exceed 225/155lbs) Burpee For time. If you were here 3 weeks ago for “Broken Coaster” use the same weight and compare your time.

    Read More...
  • 100803 Tuesday “Bulldog Bash”

    100803 Tuesday “Bulldog Bash”

    Strength/Skill Work Push Jerk 5RM WOD 12 Hang cleans (Use ~80% of 5RM not to exceed 135/95lbs) 30m line sprints 8 Hang cleans 30m line sprints 4 Hang cleans 30m line sprints 8 Hang cleans 30m line sprints 12 Hang cleans For time. Line sprints: cone @ start/finish, cone @ 10m, cone @20m, cone @ […]

    Read More...
  • 100802 Monday “Sandpiper”

    100802 Monday “Sandpiper”

    Strength/Skill Work Pistol box jump 5 per side WOD AMRAP in 12 minutes of: 21 Kettlebell swings (53/35lbs) 100m sandbag sprint (50lbs/25lbs)

    Read More...
  • CFA Strength Training Theory

    CFA Strength Training Theory

    CrossFit styles of training have been around less than 20 years. We essentially combine the training styles of many different athletic events. As CrossFit Asheville, and CrossFit in general, have evolved, so too have the training methods. Giving a stimulus that allows someone to get fitter is an often challenging task. Anyone can make a […]

    Read More...