• Snow Day???

    Snow Day???

    Being from the north Corey and I are used to the snow. Thankfully not too many southerners are on the roads during the early hours. So, more than likely you will find us at the gym on Friday and Saturday. If not, you can make us do burpees on Monday. Drive safe and I hope […]

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  • 100128 Thursday “A Run in the Sun”

    100128 Thursday “A Run in the Sun”

    Strength/Skill Work: Front squats WOD 5 Rounds of: 200m run 12 burpees 1 minute rest between rounds. Subtract 4 minutes from overall time and post to comments. ***If you are unable to register for a Heartstrings team or participate that day, please considersponsoring a CFA team member. Every dollar amount no matter how large or […]

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  • 100127 Wednesday “Get Up, Turkey!”

    100127 Wednesday “Get Up, Turkey!”

    Strength/Skill Work: Turkish Get-up Review Partner WOD With a partner perform as many TGUs as possible in 20 minutes. Only one person may work at a time. Split it up however you choose, but be sure to balance out work per arm. Men’s Rx’d weight 1.5 pood kettlebell, Women’s Rx’d weight 1 pood kettlebell. ****Please […]

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  • 100126 Tuesday “Stairway to Heaven?”

    100126 Tuesday “Stairway to Heaven?”

    CrossFit Asheville – Single leg box jump from Corey Duvall on Vimeo. Strength/Skill Work Single support box jump: Find a max height for each leg. WOD 20 Power cleans (70% of power clean 1RM not to exceed 135/95lbs) 100 ft walking lunge 15 Power Cleans 100 ft walking lunge 10 Power cleans 100 ft walking […]

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  • Tomorrow night+Date Night=Support 4 Heartstrings!

    Tomorrow night+Date Night=Support 4 Heartstrings!

    You can find their menu here. You can certainly make Paleo friendly choices from this menu.

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  • 100125 Monday “Our Lady”

    100125 Monday “Our Lady”

    Strength/Skill Work Snatch Balance: 3-3-3-3-3 WOD Max rep thrusters for 90 seconds 60 seconds rest Max rep pull-ups for 90 seconds 60 seconds rest Max rep thrusters for 60 seconds 60 seconds rest Max rep pull-ups for 60 seconds 60 seconds rest Max rep thrusters for 30 seconds 60 seconds rest Max rep pull-ups for […]

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  • 100124 Sunday “Rest Day”

    100124 Sunday “Rest Day”

    ****Please remember: It is not too late to register for Heartstrings. Please contact Shanna or go to theHeartstrings website . If you are unable to register for a team or participate that day, please considersponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference! This event is […]

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  • 100123 Saturday “Running Elbell”

    100123 Saturday “Running Elbell”

    Strength/Skill Work Skin-the-Cat: Work towards 5 consecutive going as far as you can. Complete 5 total sets. WOD 5 rounds of: 200m run 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows For time. Best of luck to all of those running the Hot Chocolate 10k today! Post results to comments!! ****Please remember: It is not too […]

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