• Saturday, July 11th 2015

    Saturday, July 11th 2015

    Drew lost a gold band with June 13, 1964 engraved inside of it possibly at CFA.   Please keep a look out! GOAT Work Take 10-15 minutes to work on your goat!! WOD Complete solo or in teams of 2 or 3. Metcon (Time) For time: 80 air squats 70 push-ups 60 pistols, alternating 50 […]

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  • Friday, July 10th 2015

    Friday, July 10th 2015

    IMG_9429.mov Congrats to Trevor on his first muscle up! Strength/Skill Development A: Clean and Jerk (15 minute EMOM: 2 C & J) 2 C & J every minute- add weight as able- only two attempts each minute- score is total amount of weight moved WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air […]

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  • Thursday, July 9th, 2015

    Thursday, July 9th, 2015

    CrossFit Asheville – CrossFit Strength/Skill Development A1: Box Jumps (2, 2, 2, 1, 1, 1) Record highest jump- use jerk blocks as able A2: Bench Press (5, 3, 1, 5, 3, 1) WOD Metcon (No Measure) 30 minute EMOM: 1- 10 C2B pull ups 2- 10 pistols 3- 10 burpees

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  • Wednesday, July 8th 2015

    Wednesday, July 8th 2015

    CrossFit Asheville – CrossFit Strength/Skill Development A1: Sumo Deadlift (6, 6, 4, 4, 2, 2) Add weight as able A2: Muscle-ups (AMRAP x 3) WOD Metcon (Time) 1000m row buy in, immediately followed by; 21-15-9 KBS (2/ 1.5pd) OHS (115/80) Cash-out 100 Hollow Rocks Every Time you break, perform an ascending ladder of freestanding handstand […]

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  • CFA Weightlifting Club

    CFA Weightlifting Club

    Interested in joining Becca, Zach and the CFA weightlifting crew? CFA weightlifting club classes are in full swing – Options are Tuesday evenings 6:30pm or Saturday mornings 11:30am. There is separate fee system to participate which will be done on a punch card basis – this will allow you to attend when you can and as often as you […]

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  • Tuesday, July 7th 2015

    Tuesday, July 7th 2015

    Strength/Skill Development Take 25 minutes moving through the following: A1: Hang Clean (10, 8, 6, 4, 2) Add weight each set. Squat as needed. A2: Pull-ups (Max reps x 3) WOD Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 5 Hang Squat Cleans (155/105 lbs) […]

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  • Monday, July 6, 2015

    Monday, July 6, 2015

       Strength/Skill Development   A: Front Squat (8 Minute EMOM- 3 FS) Start at 70% and add weight every minute for 8 minutes B: Deficit HSPU (5, 4, 3, 2, 1) (15 minutes) Handstand push ups from a deficit Increase deficit each round, record highest deficit used. WOD 21, 15 , 9 Front Squat (135/95) […]

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  • Saturday, July 4, 2015 “White”

    Saturday, July 4, 2015 “White”

    Happy 4th everyone! Warm up coach’s choice to include shoulder and squat mobility. GOAT Work Take 10 minutes to work on your GOAT!! WOD “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, […]

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