Why CrossFit Asheville?

  • CrossFit Group Classes
  • Forever Fit
  • Olympic Lifting Techniques
  • Strength Balance Emphasis

CrossFit Asheville is a community dedicated to assist individuals of various abilities reach their personal fitness goals.

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Murph

Murph

CrossFit Asheville – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Do It Again

Do It Again

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

Teams of 2:

100 Calorie Row

100 Box Jump Overs (24/20″)

100 Deadlifts (185/125#)

100 Wallballs (20/14#)

100 Burpees

100 Wallballs (20/14#)

100 Deadlifts (185/125#)

100 Box Jump Overs (24/20″)

100 Calorie Row

*45min Time Cap
Scale deadlift 40% of 1RM

Go Hard

Go Hard

CrossFit Asheville – CrossFit

Strength/Skill Development

Squat Snatch (E2M for 12min (6 x 2) )

-Starting weight for these snatches should be around 80%. Build over the 6 sets depending on feel.

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

100m Run

12 Power Snatch (95/65)

Rest 3:00

AMRAP 3:

100m Run

8 Power Snatch (115/80)

Rest 3:00

AMRAP 3:

100m Run

4 Power Snatch (135/95)
-Score is total power snatches.

-Scale power snatch

1-45%

2-50%

3-55-60%

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CrossFit Asheville