• 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)

  • 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 […]

  • 100731 Saturday “Fran”

    100731 Saturday “Fran”

    WOD 21-15-9 Thrusters Pull-ups For time. 10 minute time limit Use no more than 70% of your 5 rep thruster max. Unless you can break 5 minutes and then you can go up in weight…next time Fran visits CFA! Get your personality back and complete: Thrusters 4×4 Begin with your Fran weight and work to […]

  • 100630 Friday “Atlantis”

    100630 Friday “Atlantis”

    Strength/Skill Work Kettlebell swings: Alternate single bell American swings with double bell Russian swings. Complete 4 sets of each completing 8-20 swings per set. WOD 800m run 21 Overhead Squats (Use 70% of your 5RM not to exceed 95/65lbs) 21 box jumps (24″/20″) 400m run 15 overhead squats 15 box jumps 200m run 9 overhead […]

  • 100729 Thursday

    100729 Thursday

    Strength/Skill Work Turkish Get-up: 5 rep max WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Knees to elbows 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Push-press Complete 20 ball slams after each couplet. For time. Use ~70% push-press 5 rep max. Ex: First two rounds will consist of: 10 […]

  • Adult Gymnastics Class

    Adult Gymnastics Class

    Phoenix Gymnastics is havin an adult gymnastic class on Thursdays !from 7:30-8:30pm. It will be a $10 ‘drop-in’ fee per class. Justsign in at the front desk. Thanks, Kristine Levick-Phoenix Gymnastics 828-252-8746

  • 100728 Wednesday

    100728 Wednesday

    Strength/Skill Work Squat clean (could also simply be called “clean” as squat would be implied): work towards a 5 rep max WOD 4 Rounds of: 100 ft walking lunge 25 burpees For time.

  • 100727 Tuesday

    100727 Tuesday

    Strength/Skill Overhead squat: work towards a new 5RM WOD 30 seconds of work followed by 30 seconds of rest to rotate through each of the following stations: Burpee box jumps (20/24″) Chest-to-bar Pullups OHS with bar weight only (no bouncing out of the bottom!) Row Complete 3 total rounds. Score all exercises by reps completed […]