• 150427 Monday

    150427 Monday

    Announcements Next Weightlifting On Ramp Clinic is Saturday May 2 at 11:30am-12:30pm!! Great way to get started in taking CFA Weightlifting Club Classes or simply to learn the technique of the Olympic Lifts! Pre-Requisite Strength Requirements for attending On Ramp Clinic and/or Private Fast Track. 1. Ability to Backsquat bodyweight for 3 repititions 2. Ability […]

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  • 150426 Sunday Recovery

    150426 Sunday Recovery

      CrossFit Asheville – CrossFit Recovery 1.1 (No Measure) Complete 2-3 sets of: 30s 1-arm Farmer carry, Rt 30s Rest 30s MB Ground 2 OH 30s Rest 30s 1-arm Farmer carry, Lt 30s Rest 30s Agility ladder 30s Rest 30s 1-arm Farmer carry, Rt 30s Rest 30s Battling Ropes 30s Rest 30s 1-arm Farmer carry, […]

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  • 150425 Saturday

    150425 Saturday

    CrossFit Asheville – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-6: Thruster, C2B Pull-up (Strict Rnd 1) or Ring-Rows, DB Shoulder Press–>HSPU, 1-arm KB Farmer’s Carry. Strength/Skill Development : Thruster (5-5-5. Rest 90s @ 80% effort) Partner WOD Take on the following solo or with a partner. If with a partner. Alternate […]

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  • Come Support CFA at the River Ruckus Tomorrow!!

    Come Support CFA at the River Ruckus Tomorrow!!

    CFA has a number of amazing athletes competing tomorrow at the River Ruckus at UNCA. You can find more information here. Please come support our athletes and enjoy an awesome day of CrossFit!!

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  • 150424 Friday

    150424 Friday

    CrossFit Asheville – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-8: Overhead Squat–>Snatch Balance, RKBS, 1-arm DB Sumo HP–>DB Snatch-alt. Bear Crawl 25ft. Strength Development A.: Snatch (x 3- Every 90s x 5 sets. ) TnG as able- wave load/build over sets. B1. : Good Mornings (@ 3011; 6-10 x 3. Rest […]

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  • 150423 Thursday

    150423 Thursday

    CrossFit Asheville – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Good Morning, 1-arm Waiter’s Squat, Toes 2 Bar (Strict Rnd 1) MB Walking Lunge. Strength Development A1. : Paused Front Squat (@ 32X1; 3-6 x 4) A2. : Bent Over DB Row (@ 31X2; 3-6 x 4) WOD Moondance (AMRAP – […]

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  • 150422 Wednesday

    150422 Wednesday

    CrossFit Asheville – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 2-8: Back Squat, H/R-Push-up–>Dip, Turkish Get-up, Toes 2 Bar. Strength Development A. : Weighted Dip (@ 20X1; 4-6 x 4. Rest 2 Min) A. : Weighted Ring Dip (@ 20X1; 4-6 x 4. Rest 2 Min) WOD Turkey Run (Time) 10-8-6-4-2 Turkish […]

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  • 150421 Tuesday

    150421 Tuesday

    CrossFit Asheville – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: DB Single Leg DL, Hang Power Clean, Box Jump Over – (Step off Rnd 1), 1-arm OH Carry. Strength/Skill Development A1. : Sumo Deadlift (TnG; 9, 7, 5, 9, 7, 5) A2. : DB Push-Press (TnG; 9, 7, 5, 9, 7, […]

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