• 141015 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Deadlift, Dip, Wall Ball, Box Jump (Step-down Rnd 1). Strength/Skill Development A1.: Turkish Get Up (1-2/arm-perfect- hip extension focus ) A2.: Barbell Row ( @31X2; x 6-10 ) A3.: Airdyne 30s @ 90% (Calories) Complete 30s at 90% effort. WOD Metcon (Time) […]

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  • Olympic Weightlifting Meet at CFA

    Olympic Weightlifting Meet at CFA

    Olympic Weightlifting Meet Sat Nov 8th at Crossfit Asheville! This is a non-sanctioned meet so no lifting shoes or singlets required. It will a great chance to compete and learn about how an actual meet works. If you have any interest in competing, we encourage you to go for it! This will be a fun […]

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  • 141014 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-8: Sumo Deadlift, 1-arm DB High-pull, MB Get-up, MB BSU, Bear Crawl (25-50′). Strength Development A1.: Back Squat (@ 30X1; 4-8 x 4) A2.: 1-arm DB SDHP (x 6-10/arm x 4) From sumo stance, stand and drive hips to bring elbow above shoulder […]

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  • The Battle Series Competition

    The Battle Series Competition

        There is no better way to show our warriors that No One Fights Alone than to go to battle with them. Whether you belong to a gym who is hosting or you want to support our warriors on your own, anyone can sign up for The Battle Series.The Battle Series is an annual […]

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  • 141013 Monday

    Great weekend at BeerCity Beatdown!  Thanks to all who participated as well as those who came out to support!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 6-10: Snatch Press Under, Strict C2B Pull-up, Burpee, DB Single Leg Deadlift. Strength Development A.: Hang Snatch (12 MInutes to build to a moderately tough triple) B. : 1-arm DB OH Carry (8 Minutes to a moderate 100m/arm) WOD EMOM for 12 Minutes: […]

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  • 141011 Saturday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: 1-arm OHS, Toes 2 Bar, T-Push-up, Wall Ball. Strength/Skill Development A1. : Power Clean (Build to a tough triple in 12 MInutes) B.: Front Squat (AMRAP Set with best PCx3. Rest 3 min x 2) WOD Rest 1 Minute b/w each of […]

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  • 141010 Friday

    The Koon Family thrustering together!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-8: Sumo Good Morning, 1-arm Waiter’s Squat, RKBS, Ring Support–>Dip, Tire Drag. Strength/Skill Development 18 Minutes to cycle through A1-3: A1. : Suitcase Deadlift ( @ 3011; 8-12 per arm. ) A2. : BTN Press (@3011; 4-6 Moderate ) A3. : Ring Rows […]

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  • CFA Kids

    CFA Kids

    IT’S NOT TOO LATE TO SIGN UP! Welcome to CFA Kids!  We are so thrilled to offer this program once again and can’t wait to get to know your kids and watch them flourish!  Below you will find some information regarding scheduling and payment.  Thanks so much and we look forward to an awesome semester!  Please click here to read more […]

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