CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal. Competitive athletes looking for an edge, click here.

February and March On Ramp sessions are full! Next session April 2010.

To join our group classes sign up for our 12 session introductory course. Click Here for more information.

Childcare

Childcare offered at 8:40 and 9:20am classes Mondays, Wednesdays and Fridays.

Operation Phoenix Widget
Dutch Lowy Trainer Seminar: Coach Better | Program Smarter

100208 Monday Heartbeat

Shalene and Shanna provide entertainment at intermission of Heartstrings 2010.

Strength/Skill Work: Push Jerk

WOD

5 rounds of:

30 seconds max rep hang power cleans (70% of max rep hang power clean not to exceed 135/95lbs)

30 seconds max rep kettlebell swings (1.5/1 pood)

1 minute rest

Welcome to Moe’s!

CrossFit Asheville will be Closed for our Saturday classes tomorrow due to our participation in the Heartstrings Fundraiser at the Asheville Mall.  Feel free to come and sign up on spot to get in on a work-out.

Moe’s Southwest Grill Supports Project Access
As part of HeartStrings 2010, Moe’s Southwest Grill in Biltmore Village will be donating 10% of all sales on Saturday, February 6 to Project Access. After doing your WOD, come enjoy delicious, healthy burritos, tacos, and quesadillas with your family and friends and help Project Access in the process. Plan your meal in advance with Moe’s menu. Moe’s Southwest Grill is open Saturday from 11:00 am to 9:00 pm and is located near the railroad tracks in Biltmore Village (yes, you can get there even with the bridge construction).

Weather  Alerts

As long as the Asheville Mall is open Heartstrings will be on!  Hope to see many of your smiling faces there!!

WOD

Also, if you are unable to get to the mall and want to do the work-out on your own here it is:

AMRAP in 10 minutes of:

25 double unders or 75 singles

10 burpees

Post results to comments.

You can sub tuck jumps for double unders if you are without a rope!

100205 Friday Extinct

Best of luck to T-Bone at this weekend's Garage Games in Georgia!

Drive safe.  We are here in the gym.  If you can safely make it in please feel free to come to any of our class times.  Thank you!

Strength/Skill Work: Hang Power Snatch

WOD

5 Rounds for time of:

100ft walking lunge

15 deadlifts (60% of 5RM not to exceed 185/135lbs)

7 Toes to Bar

Heartstrings and Saturday Closing for 2/6/10 (If Heartstrings is cancelled tonight we will have 8 and 9am classes tomorrow.)

If you are not participating in Heartstrings please consider sponsoring a CFA team member.  Every dollar amount no matter how large or small will make a difference!   Go to the link above and you will have the option to click on an individual for the CFA team to donate.  It really doesn’t matter who you support as it all goes to the same cause.  Donations can also be dropped off at CFA.  Thank you!

Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010.If you want to work-out do it at the Asheville Mall in support of Heartstrings!  Contact Shanna if you are interested in joining the CFA crew.

Moe’s Southwest Grill Supports Project Access
As part of HeartStrings 2010, Moe’s Southwest Grill in Biltmore Village will be donating 10% of all sales on Saturday, February 6 to Project Access. After doing your WOD, come enjoy delicious, healthy burritos, tacos, and quesadillas with your family and friends and help Project Access in the process. Plan your meal in advance with Moe’s menu. Moe’s Southwest Grill is open Saturday from 11:00 am to 9:00 pm and is located near the railroad tracks in Biltmore Village (yes, you can get there even with the bridge construction).

100204 Thursday “Mid-Life Awakening”

Strength/Skill Work: Deadlift

WOD

20 Back Squats (50% of max back squat not to exceed 175/115lbs)

10 Ball Slams

16 Back Squats

20 Ball Slams

12 Back Squats

30 Ball Slams

8 Back Squats

40 Ball Slams

4 Back Squats

50 Ball Slams

For Time.

Heartstrings and Saturday Closing for 2/6/10

If you are not participating in Heartstrings please consider sponsoring a CFA team member.  Every dollar amount no matter how large or small will make a difference!   Go to the link above and you will have the option to click on an individual for the CFA team to donate.  It really doesn’t matter who you support as it all goes to the same cause.  Donations can also be dropped off at CFA.  Thank you!

Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010.If you want to work-out do it at the Asheville Mall in support of Heartstrings!  Contact Shanna if you are interested in joining the CFA crew.

Moe’s Southwest Grill Supports Project Access
As part of HeartStrings 2010, Moe’s Southwest Grill in Biltmore Village will be donating 10% of all sales on Saturday, February 6 to Project Access. After doing your WOD, come enjoy delicious, healthy burritos, tacos, and quesadillas with your family and friends and help Project Access in the process. Plan your meal in advance with Moe’s menu. Moe’s Southwest Grill is open Saturday from 11:00 am to 9:00 pm and is located near the railroad tracks in Biltmore Village (yes, you can get there even with the bridge construction).

100203 Wednesday “Ground Breaking”

Strength/Skill Work Weighted pull-ups/kipping pull-up practice: 3-3-3-3-3-3-3

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Thrusters (70% of thruster 5RM not to exceed 95/65lbs)

Burpees

For time.

Heartstrings and Saturday Closing for 2/6/10

If you are not participating in Heartstrings please consider sponsoring a CFA team member.  Every dollar amount no matter how large or small will make a difference!   Go to the link above and you will have the option to click on an individual for the CFA team to donate.  It really doesn’t matter who you support as it all goes to the same cause.  Donations can also be dropped off at CFA.  Thank you!

Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010.If you want to work-out do it at the Asheville Mall in support of Heartstrings!  Contact Shanna if you are interested in joining the CFA crew.

CFA on TV Tomorrow!
My40 (Charter Cable channel 9)
7 AM (not sure of their precise time on air, but that’s when the show starts)
Corey Duvall and Miriam Schwarz, Buncombe County Medical Society CEO

Moe’s Southwest Grill Supports Project Access
As part of HeartStrings 2010, Moe’s Southwest Grill in Biltmore Village will be donating 10% of all sales on Saturday, February 6 to Project Access. After doing your WOD, come enjoy delicious, healthy burritos, tacos, and quesadillas with your family and friends and help Project Access in the process. Plan your meal in advance with Moe’s menu. Moe’s Southwest Grill is open Saturday from 11:00 am to 9:00 pm and is located near the railroad tracks in Biltmore Village (yes, you can get there even with the bridge construction).

100202 Tuesday “Groundhog Day”

Do we celebrate Groundhog Day in the south? Maybe this year!!! (Image take from www.OffTheMark.com )

Strength/Skill Work: Shoulder Press

WOD

3 Rounds of:

1 minute box jumps (20″)

1 minute dumbbell push-press (35/25lbs)

1 minute sit-ups

1 minute rest

Post total reps to comments.

Heartstrings and Saturday Closing for 2/6/10

If you are not participating in Heartstrings please consider sponsoring a CFA team member.  Every dollar amount no matter how large or small will make a difference!   Go to the link above and you will have the option to click on an individual for the CFA team to donate.  It really doesn’t matter who you support as it all goes to the same cause.  Donations can also be dropped off at CFA.  Thank you!

Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010. If you want to work-out do it at the Asheville Mall in support of Heartstrings!  Contact Shanna if you are interested in joining the CFA crew.

100201 Monday “Charger”

Strength/Skill Work: Overhead squats

WOD

AMRAP in 15 minutes of:

30 double unders

30 kettlebell swings (1.5/1 pood)

15 knees-to-elbows

Post total and partial rounds to comments.

February On Ramp

Begins today!  If you have not yet filled out the intake form please arrive 15 minutes early.  Please contact Shanna if you have any further questions.  (315) 244-5571

Heartstrings and Saturday Closing for 2/6/10

If you are not participating in Heartstrings please consider sponsoring a CFA team member.  Every dollar amount no matter how large or small will make a difference!   Go to the link above and you will have the option to click on an individual for the CFA team to donate.  It really doesn’t matter who you support as it all goes to the same cause.  Donations can also be dropped off at CFA.  Thank you!

Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010. If you want to work-out do it at the Asheville Mall in support of Heartstrings!  Contact Shanna if you are interested in joining the CFA crew.

100131 Sunday “Rest Day”

Chad flying high!

Rest Day

February On Ramp

Begins tomorrow!  If you have not yet filled out the intake form please arrive 15 minutes early.  Please contact Shanna if you have any further questions.  (315) 244-5571

Heartstrings and Saturday Closing for 2/6/10

If you are not participating in Heartstrings please consider sponsoring a CFA team member.  Every dollar amount no matter how large or small will make a difference!   Go to the link above and you will have the option to click on an individual for the CFA team to donate.  It really doesn’t matter who you support as it all goes to the same cause.

Also, due to Heartstrings taking place all day at the Asheville Mall we will NOT have classes this coming Saturday, February 6th, 2010. If you want to work-out do it at the Asheville Mall in support of Heartstrings!  Contact Shanna if you are interested in joining the CFA crew.

Enjoy the snow!!

011030 Saturday We are open…

for the 8am and 9am classes today.

Strength/Skill Work Ring Dips 3-3-3-3-3-3-3

WOD

Tabata Mash-ups

Wall Ball

Box Jumps

3 minutes rest

Tabata Mash-up

Kettlebell swings

Burpees

Post total reps to comments.

For those stuck at home get creative with your resources and replace exercises as needed.  You could replace wall balls with squats and kettlebell swings with push-ups.  For box jumps you can jump onto stairs if you have them in your house.  Just don’t j

100129 Friday “Heavy Daze”

Karl pulling 21 consecutive 225# deadlifts at the Carolina Fitness Challenge.

Strength/Skill Work Power Clean: Work towards a weight you can complete three consecutive times

WOD

15 deadlifts

30 tuck jumps

15 push-ups

12 deadlifts

24 tuck jumps

12 push-ups

9 deadlifts

18 tuck jumps

9 push-ups

For time.

Use ~60%  your DL 1RM

***If you are unable to register for a Heartstrings team or participate that day, please consider sponsoring a CFA team member.  Every dollar amount no matter how large or small will make a difference!

This event is a great way for CFA to give back to the entire Asheville community and help those less fortunate have access to often necessary healthcare.  Thank you to all of those that have donated thus far!***