Strength/Skill Development 

A. Thruster: 3, 3, 3. Rest 2 minutes b/w sets.

B. DB Press 4-5 x 3. Rest 2 minutes b/w sets.

WOD

AMRAP in 10 minutes of:

1 Hang squat clean

2 Hang squat cleans

3 Hang squat cleans

4 Hang squat cleans

5 Hang squat cleans

Use 65-75% of a mutli-rep hang clean NTE 155/105lbs.

One must c0mplete each set of reps [...]]]>

Strength/Skill Development 

A. Thruster: 3, 3, 3. Rest 2 minutes b/w sets.

B. DB Press 4-5 x 3. Rest 2 minutes b/w sets.

WOD

AMRAP in 10 minutes of:

1 Hang squat clean

2 Hang squat cleans

3 Hang squat cleans

4 Hang squat cleans

5 Hang squat cleans

Use 65-75% of a mutli-rep hang clean NTE 155/105lbs.

One must c0mplete each set of reps without putting the bar down.  Once one completes the set of 5 they go back to 1 hang clean & then 2 hang cleans, etc.

Post best thruster x 3 & total reps completed with load used. (One full round is 15 reps.)

Socks are in!  Please pick up your pair today!

MovNat will be holding a 1 day workshop in Asheville, NC on Saturday March 10 from 9a-4p.  We would like to extend the discount code of CF to you and anyone you’d like to share it with and it will take $40 off of the ticket price.  The link for that workshop is http://MovNat.eventbee.com/event?eid=820153285

Workshops are limited to [...]]]>  

MovNat will be holding a 1 day workshop in Asheville, NC on Saturday March 10 from 9a-4p.  We would like to extend the discount code of CF to you and anyone you’d like to share it with and it will take $40 off of the ticket price.  The link for that workshop is http://MovNat.eventbee.com/event?eid=820153285

Workshops are limited to 20 participants.

Strength/Skill Development

A. Overhead squat: Build to a heavy triple in exactly 8 minutes.

B. Hang power snatch: 3-4 reps x 3 sets. Rest 2 min b/w each.

WOD

In 3 minutes complete:

500m row

Immediately followed by max rep sandbag box step-ups in remaining time.  (NTE 50/25lbs, 20/16″)

Rest 3 minutes

In 3 minutes complete:

40 wall balls

IFB: max rep double unders in remaining [...]]]>

Strength/Skill Development

A. Overhead squat: Build to a heavy triple in exactly 8 minutes.

B. Hang power snatch: 3-4 reps x 3 sets. Rest 2 min b/w each.

WOD

In 3 minutes complete:

500m row

Immediately followed by max rep sandbag box step-ups in remaining time.  (NTE 50/25lbs, 20/16″)

Rest 3 minutes

In 3 minutes complete:

40 wall balls

IFB: max rep double unders in remaining time.

Rest 3 minutes.

In 3 minutes complete:

400m run

IFB: max rep burpees in remaining time.

Post best OHS x 3, HPS x 3/4, total BSUs, total DUs & total burpees.

Check out Trish Brown’s Asheville Trail Running, Hiking & Walking in the gym this week.   There is a copy of the book & a pack of the Carrying Cards above the cubbies along with an order sheet.  For all orders placed before THIS Saturday Feb 11th Trish is generously donating a portion [...]]]>

Check out Trish Brown’s Asheville Trail Running, Hiking & Walking in the gym this week.   There is a copy of the book & a pack of the Carrying Cards above the cubbies along with an order sheet.  For all orders placed before THIS Saturday Feb 11th Trish is generously donating a portion of each sale to the Project Access HeartStrings fundraiser!

Book: $20 ($5 donated)

Carrying Cards $10 ($2 donated)

Combo Pack of book & cards $25 ($7 donated)

Please sign up in the gym or email ShannaDuvall@Gmail.com to reserve your copy!

It’s not too late to register for HeartStrings!  CrossFit sessions are presently scheduled for noon and 2pm at the Asheville Mall.  Or you can donate to support one of your favorite CrossFitters!

Strength/Skill Development

Complete 4 rounds of the following:

A1. Deadlift @ 1010 x 6

A2. Box jumps max in 10s. (Move up in height as you complete 10 in 10s)

A3. FLR on rings: Accumulate 20-30s

Rest 3 minutes b/f returning to A1.

WOD

Complete 5 rounds of:

15 KBS (NTE 1.5/1pood)

10 Hand-release push-ups

5 Toes to bar

Post best DL # and box height with overall time & KB weight.

We hope to see you there for this fun, easy fundraiser!

It’s not too late to register for HeartStrings!  CrossFit sessions are presently scheduled for noon and [...]]]> Dine out at Province 620 for Project Access

Province 620 Restaurant on Hendersonville Rd in Asheville, NC, will donate 10% of sales from 4pm until closing time to Project Access through the HeartStrings fundraiser!

We hope to see you there for this fun, easy fundraiser!

It’s not too late to register for HeartStrings!  CrossFit sessions are presently scheduled for noon and 2pm at the Asheville Mall.  Or you can donate to support one of your favorite CrossFitters!

Strength/Skill Development 

A. Push-press 6, 4, 4, 2, [...]]]>

“Maybe the sound of your next deep breath is the sound that teaches the next generation.”

Check out some of the Masters competitors from the 2011 Games.  We have multiple legit masters athletes here at CFA!  It’s going to be a great journey during the 5 weeks of the 2012 Open! 

Strength/Skill Development 

A. Push-press 6, 4, 4, 2, 2.  Rest 2-3 minutes b/w sets for mobility work.

B. Single arm DB walking lunge x 20 steps (10/leg) switch arms every 10 steps x 3 sets.  Rest 60s b/w sets.

WOD 

Complete 4 rounds of:

KB sumo deadlift high-pull x 12 (NTE 1.5/1 pood)

Inverse burpee x 8

Ring dip x 4

for time.

Post best push-press x 6, 4, 2 and overall time w/KB & modifications for WOD.

In case you missed the excitement on Saturday: Kate & Amber both hit their first muscle-ups within 60s of each other!  They both went on to hit a few more during the workout!  Congrats ladies!!!

Strength/Skill Development 

A1. Back squat  5, 5, 5, 3, 3, 1

A2. Unassisted strict pull-ups AMRAP -2 (stop when you [...]]]>

In case you missed the excitement on Saturday: Kate & Amber both hit their first muscle-ups within 60s of each other!  They both went on to hit a few more during the workout!  Congrats ladies!!!

Strength/Skill Development 

A1. Back squat  5, 5, 5, 3, 3, 1

A2. Unassisted strict pull-ups AMRAP -2 (stop when you feel you have about 2 or so more reps left).  If you do not have strict pull-ups …first ensure you attempt 1 & then complete either 3-5 reps @ 31J1 or ring rows @ 31X1. Complete FOUR total sets of A2.  (You will have two more sets of A1 than A2.)  Vary your grip each round: pronated, mixed grip, mixed grip, supinated in the order of your choice.

Partner WOD

In 10 minutes complete max weight from ground to overhead under the following guidelines:

1 person runs 200m while the other person completes max reps ground to overhead with weight of their choice.  When the partner returns from the run the one partner notes how many reps were completed at X weight and the other partner takes over.

This pattern continues until the 10 minutes has expired.  At the end of the 10 minutes partners multiply total reps x weight and combine their totals.

Partners are not required to use the same bar!

Post best BS x 5, 3, 1, total pull-ups (if applicable) & team’s total weight moved overhead!

Announcement: Yes, SOCKS are in!  

There are three stages involved in the CF Games Season.  The first stage is the Open.  Similar to last year the Open is going to consist of a 5 week series in which workouts are announced on the Games website [...]]]> Registration is open as of February 1st to individuals who wish to participate in the 2012 CrossFit Season!

There are three stages involved in the CF Games Season.  The first stage is the Open.  Similar to last year the Open is going to consist of a 5 week series in which workouts are announced on the Games website on Wednesday evenings.  Workouts will then need to be completed & verified by Sunday of each week.

Last year workouts were announced on Tuesday evenings & we completed them in classes on Friday.  This year we’re going to have the majority of individuals complete that week’s Open workout on Saturday morning.  This will allow for more to gather & support teammates from other class times.

For those not available on Saturday mornings we will organize you as best we can into  small groups to hopefully avoid having to do the workout alone.

CrossFit requires a $20 registration feel from each individual to participate in the online regionals. Any athlete who wishes to have a chance to contribute to their affiliate’s score in any of the week’s must be registered as an individual & declare themselves on an affiliate team before the end of the first week (February 25th).

There are numerous categories for the CrossFit Games competition:

Individuals (Top 60 men & women from each regional will advance to regionals.)

Affiliate teams (Top 30 teams from each region will compete at regionals.)

Masters:

Masters Men and Women 45-49 (Born on or between 7/15/62 and 7/14/67)
Masters Men and Women 50-54 (Born on or between 7/15/57 and 7/14/62)
Masters Men and Women 55-59 (Born on or between 7/15/52 and 7/14/57)
Masters Men and Women 60+ (Born on or before 7/14/52

The top 20 Masters in each category worldwide will advance to the Games!

CFA had a great participation and showing in the 2011 Season and we look forward to continued success in 2012!  We highly encourage any present client who may be able to complete all or some of the workouts Rx’d to register.  Whether you have any intention of participating at the Regionals or Games level your weekly score may help us qualify an affiliate team to 2012 Mid-Atlantic Regional.  The Mid-Atlantic Regional will again be held at George Mason University, May 4, 5 & 6th  2012.

If you have any questions or concerns surrounding registration please do not hesitate to talk with any of the CFA coaches about it.

Those that do register for Regionals please confirm your registration by emailing ShannaDuvall@Gmail.com with any pertinent information about your Thursday/Firday/Saturday availability between February 23rd & March 24th.

Register for The 2012 Open!

2012 CrossFit Games Rulebook 

Strength/Skill Development

In 10 minutes work towards a high 3 rep Box Jump.  Stay in control of landings.  Step down is fine, but cannot walk away from box.

WOD

AMRAP in 6 minutes of:

160m row

8 burpees

Rest 3 minutes

AMRAP in 6 minutes of:

Walking lunge x 16 (8 steps/leg)

Hand-release push-ups x 8

Rest 3 minutes

AMRAP in 6 minutes of:

Box jumps [...]]]>

Strength/Skill Development

In 10 minutes work towards a high 3 rep Box Jump.  Stay in control of landings.  Step down is fine, but cannot walk away from box.

WOD

AMRAP in 6 minutes of:

160m row

8 burpees

Rest 3 minutes

AMRAP in 6 minutes of:

Walking lunge x 16 (8 steps/leg)

Hand-release push-ups x 8

Rest 3 minutes

AMRAP in 6 minutes of:

Box jumps x 16

Toes to bar x 8

Post total + partial rounds for each of the three couplets & box height.

Strength/Skill Development 

A1. Front squat 3, 3, 3, 3, 3

A2. KB high-pull @ 2011; 3-5 x 5.

WOD

Complete 4 rounds of:

15 DB Thrusters (NTE 25/35lbs)

30 Alternating leg DB box step-ups (NTE 20/16″)

For time.

Post best FS x 3, time w/DB # & [...]]]>

Strength/Skill Development 

A1. Front squat 3, 3, 3, 3, 3

A2. KB high-pull @ 2011; 3-5 x 5.

WOD

Complete 4 rounds of:

15 DB Thrusters (NTE 25/35lbs)

30 Alternating leg DB box step-ups (NTE 20/16″)

For time.

Post best FS x 3, time w/DB # & box height.