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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9/3/2017

9/3/2017

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

5 Rounds for time of:

30 OHS 135/95

20 CtB Pull Ups

100 Meter Sprint Relay Style

(While one partner runs the

other partner waits at the door

to get tagged in.)

-1min rest after 2nd partner

gets back from sprint.

*40% of 1RM OHS

9/22/2017

9/22/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Good Mornings (3 x 10 )

B: Weighted Dip (10min to build to heavy 3 rep)

Metcon

Metcon (Time)

3 Sprint Sets, each AFAP:

250m row

15 Thrusters 95/65

15 Bar facing burpees

*3 min rest between each set

*40% 1RM Thruster

*Record total time after 3rd set

9/21/2017

9/21/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Push Press (8 – 6 – 4 – 3 – 3 – 3 )

Metcon

Metcon (No Measure)

EMOM 20

1 – Airdyne 15/12 Cals

2- 4 Wall Walks

3 – 20 Sit-Ups

4 – 50 Double Unders

(40 seconds of practice)

*5 sets

*If you are working past 40 seconds lower the reps for the particular movement.

Bear Hug Carry (1 x 400m )

Hold a med ball at your stomach by wrapping your arms around it. Carry it in that position for prescribed distance.

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CrossFit Asheville