• 140704 Friday “Bell”

    Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: 1-arm Farmer’s Carry, Thruster, C2B Pull-ups/Ring-Rows, T-Push-ups. Strength Development Front Squat (12 Minutes to a tough triple. ) WOD Bell (Time) 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 repsWork with a partner or knock […]

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  • 140703 Thursday

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    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-12: Back Squat, 1-arm DB High-pull, Axle Press, MB Get-up. Strength Development A1. : Single Leg Deadlift (@ 30X1; 6-10 x 3. Rest 60s b/w legs & A2. ) A2. : 1-arm DB Push-Press (@ 20X1; 6-10 x 3. Rest 60s b/w arms […]

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  • 140702 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: Snatch Press Under, Bent Over DB Row, Dip–>Ring Dip, Axle OH Carry. Strength Development Hang Clean (5, 4, 3, 2, 1. Rest 2 Minutes. ) WOD Exit (Time) 10 Hang Cleans @ 70-80% multi-rep max NTE 165/115lbs. 500m Row 8 Hang Cleans […]

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  • 140701 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 6-12: Axle Front Squat, Dip, KBS, NGHP. Strength Development 1-arm DB Overhead Walking Lunge (x 16 x 4. Rest 1 minute b/w sides) Complete all 16 reps with weight in same arm. Then switch arms. This will end up being 2 sets per […]

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  • 140630 Monday

    Kyle hitting a 105lbs 1-arm OHS.

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-12: BTN Thruster, C2B Pull-up (Strict Rnd 1), KB Windmill. Strength Development A1. : Sumo Deadlift ( @ 32X1; x 8-12 x 2. ) A2. : Axle Shoulder Press (@ 30X1; x 8-12 x 2. ) A2. : Handstand Push-ups (AMRAP x 2 […]

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  • Bowen Memorial WOD III

    Bowen Memorial WOD III

    EVENT SCHEDULE SUNDAY, JULY 27, 2014 HEAT STARTS: 10:00 AM – 3:00 PM SUMMIT CROSSFIT 21 A McArthur Lane Asheville, NC 28803 WORKOUT DESCRIPTION 2 ROUNDS FOR TIME (not to exceed 30 mins) 800 M run (with a surprise) 10 Burpee Pullups 14 Single Arm KB THrusters (7/arm NTE 53/35lb Kbs) 20 Box Jumps NTE […]

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  • Waynesville’s Main Street Mile

    Waynesville’s Main Street Mile

       5th Annual Charity Race Western North Carolina’s flattest, fastest mile race down Main Street! Friday 8/22/2014 Races Begin at 6:30PM Post Race Party featuring the music of Fireball Coma, kids’ activities, food, and local craft beer. For details and registration visitwww.communityfitnessevents.com

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  • Yoga at CFA Canceled

    Yoga at CFA Canceled

    Due to low attendance, we are canceling yoga at CFA for the summer. In the meantime, we encourage you to head outdoors for yoga on Sundays at 10:30 Pack Place during the month of July!!…Yoga Rocks the Park Asheville. Like them on Facebook for updates!!

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