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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03/22/2017

03/22/2017

Announcements

Join us Thursday night for the last viewing party of the 2017 Open! Chad and Misha Jackson will be completing 17.5 on Thursday night. Feel free to join in!

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Weighted Pull-ups (5 x 5)

1 Arm DB OHS (5 x 5 (each arm))

If athlete exceeds weight in DB available use farmer carry bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

MetCon

20min AMRAP

-200m famer carry 70/53#

-100m Walking Lunge

-50m Handstand Walk

*scale HSW with 5 wall walks

03/21/2017

03/21/2017

Announcements

Join us Thursday night for the last viewing party of the 2017 Open! Chad and Misha Jackson will be completing 17.5 on Thursday night. Feel free to join in!

CrossFit Asheville – CrossFit

Strength/Skill Development

Back Squat (10 E2MOM)

Every 2 minutes,

for 10 minutes (5 sets):

Back Squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

rest as needed, and then

follow with…

One set of:

Back Squat x Max Unbroken

Reps @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

MetCon

12min AMRAP

3 Power Cleans 185/135

6 Front Squats 185/135

9 Bar Facing Burpees

*70% 1RM Power Clean

03/20/2017

03/20/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

20 EMOM STO (10 x 2)

EMOM 10 minutes:

Strict Shoulder Press x 2 reps

-Build to heavy double

Immediately followed by…

20 EMOM STO (10 x 1 )

EMOM 10 minutes

-Push Press x 1

-Build to heavy single

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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CrossFit Asheville