• 100407 Wednesday “Lil Dutch Boy”

    100407 Wednesday “Lil Dutch Boy”

    Strength/Skill: Push Jerk WOD AMRAP in 10 minutes of: 12 burpees 8 bodyweight back squats (ladies 75% BW) The scaled version of this work-out would be to use ~60% of a 5RM. If you are able to do this WOD Rx’d it is advised that you bypass today’s push jerk before the WOD. You will […]

  • 100406 Tuesday “Gorilla”

    100406 Tuesday “Gorilla”

    Strength/Skill Work: Single support deadlift WOD 5 Rounds 100m Farmer’s Carry (45lbs/35lbs) 12 kettlebell swings (1.5/1 pood) 15 knees to elbows For time. CFA’s Affiliate Team Qualification are going on now through Friday April 16th. Check here for details.

  • CrossFit Asheville Affiliate Team Qualifiers

    CrossFit Asheville Affiliate Team Qualifiers

    CrossFit Asheville will be competing for one of eight qualifying spots to compete in the Affiliate Cup at the 2010 CrossFit Games. First, we must determine who will represent CFA at the 2010 Regionals. This is our first year competing but we feel we can field a VERY strong team and will continue to do […]

  • 100405 Monday “DT”

    100405  Monday “DT”

    Strength/Skill Work Handstand push-ups: 5-5-5-5-5 WOD Complete 5 rounds of the following for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk Use ~80% of 5RM push jerk not to exceed 155lbs/105lbs. DT was last completed on 090821 and before that 090417.

  • 100403 Saturday

    100403  Saturday

    Strength/Skill: Power snatch WOD 4 Rounds of: 12 pull-ups 25 sit-ups Walking lunge 100 ft. For time. Announcements We will be having regularly scheduled classes over the holiday weekend. Also, for those of you that will be in town this weekend try to swing by the gym on Saturday morning around 10:45 am. Our own […]

  • 100402 Friday “A Good Friday…”

    100402 Friday  “A Good Friday…”

    WOD 100 burpees for time Followed by Two mile (3200m) sandbag relay Coaches will assign teams in class. Individuals may break up the legs as they wish with the options of 100m, 200m or 400m intervals. Announcements We will be having regularly scheduled classes over the holiday weekend. Also, for those of you that will […]

  • 100401 Thursday “Foolish Chief”

    100401 Thursday “Foolish Chief”

    Strength/Skill Work: Shoulder Press WOD Every minute on the minute for 20 minutes: 3 Power Cleans 6 Push-ups 12 Squats If you are unable to complete the work within the minute take a full minute to rest. When you jump back in keep the power cleans the same (3 reps) and subtract one rep from […]

  • 100331 Wednesday “Dead Sprint”

    100331 Wednesday “Dead Sprint”

    Strength/Skill Double unders: For those of you who have your double unders spend some time working on cleaning up the technique and then do 5 sets of consecutive reps. Everyone else we are spending a good 10 minutes working the skill. It takes practice to get the timing and coordination. WOD AMRAP in 12 minutes […]