• 150713 Monday

    150713 Monday

       Strength Development A: Overhead Walking Lunge (5 sets of 16 steps, every 2 minutes) Every two minutes, for 10 minutes (5 sets): Overhead Walking Lunges x 16 steps *Use the heaviest load you believe you can handle for all five sets- build if necessary WOD Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: […]

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  • 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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