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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1/18/2018

1/18/2018

CrossFit Asheville – CrossFit

Strength/Skill Development

1.25 Front Squat (Every 2min, for 10min 3 reps)

Metcon

Metcon (No Measure)

Every minute on the minute

for 30 minutes:

Minute 1: 12/10 Calories

on rower

Minute 2: 12 Burpees

Minute 3: 20 OHS 45/35 lbs

1/17/2018

1/17/2018

CrossFit Asheville – CrossFit

Strength/Skill Development

Shoulder Press (4 x 7 )

Metcon

Metcon (Time)

For time –

Run 1 lap

30 shoulder to overhead 135/95

Row 1000m

*scale 55% 1rm push press

Strength/Skill Development

Toes-To-Bar (4 sets of max effort TtB in 30 sec. rest 60 sec.)

1/16/2018

1/16/2018

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Single Leg Deadlift (5 x 5 each leg )

B: Single Arm DB Overhead Carry (4 x 80m 2 sets each arm )

Bring a DB to the overhead position. Walk the prescribed distance while maintaining the DB overhead.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Double unders

25 Wall Balls 20/14

10 Deadlifts 275/185

*scale 55% 1rm Deadlift

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CrossFit Asheville