CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.





Operation Phoenix Widget

THROWDOWN SERIES

100109 Saturday “Rollercoaster”

Thanks to Greg from CrossFit Seattle for your visit and hard work! We hope to see you back in AVL again soon!

Strength/Skill Work: Overhead squat

WOD

21-15-9

Deadlifts (Use 70% of deadlift 5RM not to exceed [...]

091203 Thursday “Grace”

Strength/Skill Work:  Overhead squat

WOD

“Grace”

30 reps of clean and jerk

for time.

Use 65-70% of your max jerk not to exceed 135/95lbs.

Believe it or not it has already been 6 weeks since we have seen Grace.  If your previous time was under 5 minutes it is time to go up in weight!  Last performed [...]

091102 Monday “Fran”

Strength/Skill Work:  Overhead squat

WOD

“Fran”

21-15-9

Thrusters

Pull-ups

For time. 

Use ~70% of your max thruster weight not to [...]

090903 Thursday “Helen”

Strength/Skill Work   Overhead Squat:  Find your 5, 3, or 1 rep max depending on what you last completed.

WOD

Three rounds for time of:

400m run

21 kettlebell swings (1.5 pood, 1 pood)

12 pull-ups

**Reminder: CFA will be closed for Labor Day Weekend beginning with Friday evening classes (so closing after open gym at 1:00pm) and reopening Tuesday morning with the [...]

090810 Monday “Nancy”

CrossFit and ICE

Strength/Skill Work  Single support deadlifts: Find your 5,3, or 1 rep max that you can complete bilaterally depending on what you last completed.  First time?  Begin with a 5 rep max.

WOD

“Nancy”

5 rounds of

400m run

15 overhead squats

For time. 

Please note: There will be a 25 minute cap on this work-out.  Men are prescribed at 95lbs and 65lbs.  [...]

090731 Friday “The Ladder”

 

CrossFit

Strength/Skill Work Overhead squat:  Find your 5,3, or 1 rep max depending on what you last completed.  First time?  Find a 5 rep max.  If you last found your 1 rep max, find a new 5 rep max.

WOD

With a continuously running clock do one Power Clean and Jerk the first minute,  Power Clean and Jerks the [...]