• 100115 Friday “Frozen Tears”

    100115 Friday “Frozen Tears”

    Strength/Skill Work: Deadlift WOD 5 Rounds of the following: In 2 minutes complete 200m run As many thrusters as possible before time expires. Rest 1 minute between rounds. For thrusters use 70% of 5RM not to exceed 95/65lbs.

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  • 100114 Thursday “Baggage”

    100114 Thursday “Baggage”

    Strength/Skill Work: Pistols WOD 4 rounds for time of: 25 double unders or 100 singles 15 knees to elbows 12 kettlebell swings (1/1.5 pood) 10 dumbbell suitcase deadlifts (M-45lbs, W-25lbs) *****Also, this is the last day to register for Heartstrings and receive your complimentary t-shirt. Please contact Shanna or go to theHeartstrings website toget yourself […]

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  • 100113 Wednesday “Chieftian”

    100113 Wednesday “Chieftian”

    Strength/Skill Work: Squat Snatch WOD AMRAP in 3 minutes of: 10 Ring Push-ups 8 Hang Power Cleans 6 Push-press 1 minutes rest b/w rounds Complete 3 total rounds. Pick up where you left off at the end of each round. Post total rounds plus additional reps. *****Also, please see Shanna or go to theHeartstrings website […]

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  • 100112 Tuesday “(Phil’s) Thrill”

    100112 Tuesday “(Phil’s) Thrill”

    Strength/Skill Work Split Jerk: Be sure to alternate lead leg WOD 5 rounds for time of: 50 feet overhead walking lunge (45/35) 21 burpees *****Also, please see Shanna or go to theHeartstrings website toget yourself registered for a team! *****

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  • 100111 Monday “Jump Ball”

    100111 Monday “Jump Ball”

    Strength/Skill Work: Thrusters WOD 21-18-15-12-9-6-3 3-6-9-12-15-18-21 Kettlebell swings (1.5/1 pood) Box jumps (24″/20″) For time. Compare results to 091027 *****Also, please see Shanna or go to the Heartstrings website to get yourself registered for a team! *****

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  • Heartstrings and CFA NEED YOUR HELP!!

    Heartstrings and CFA NEED YOUR HELP!!

    DearCrossFitters, By now you’ve likely either heard Shanna mention theHeartStrings fundraiser orread about it on theCFAwebsite.We’re now at the critical time…the time when action is required. This event helps ensure that our uninsured neighbors across Buncombe County won’t have to go without medical care if they need it. The only way this fundraiser can be […]

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  • 100109 Saturday “Rollercoaster”

    100109 Saturday “Rollercoaster”

    Strength/Skill Work: Overhead squat WOD 21-15-9 Deadlifts(Use 70% of deadlift 5RM not to exceed 225/155lbs) Burpees For time.

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  • 100108 Friday “The Tempest”

    100108 Friday “The Tempest”

    Strength/Skill Work: Muscle-up progressions WOD As many rounds as possible in 15 minutes of: Ring dips 7 reps One armkettlebell thrusters 10 reps (5 per arm 53/35lbs) Ball slam 15 reps This WOD was last completed on 091007.

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