CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.





Operation Phoenix Widget

THROWDOWN SERIES

091119 Thursday “New England”

Strength/Skill Work: Deadlift

WOD

Complete 5 rounds of the following:

21 deadlifts

7 thrusters

For time. 

The same bar will be used for the entire work-out.  You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers).  Not to exceed 135/95lbs.  Always see a coach if you have [...]

091118 Wednesday “Trip”

Strength/Skill Work: Front squats

WOD

21-15-9

Power Clean (~80% of front squat [...]

091117 Tuesday “Gone in 60 Seconds”

Strength/Skill Work:  Muscle Snatch

WOD

3 Rounds of:

40 seconds max rep pull-ups

20 seconds rest

40 seconds max rep ball slams

20 seconds rest

40 seconds max rep kettlebell thrusters (45/35lbs)

20 seconds rest

40 seconds max rep ball slams

20 seconds rest

1 [...]

091116 Monday “Nancy”

Strenth/Skill Work   Single support hang power clean: Work towards a 5 rep max per leg WITHOUT touching the support leg between reps.  Do a normal deadlift and go to single support once in the hang position. 

WOD

5 rounds for time of

400m run

15 overhead squats (95/65 or 70% max OHS)

Classes will have a 25 minute cap on [...]

091114 Saturday “GoodYear”

Strength/Skill Work:  Split Jerk 5×5 after warm-up (Alternate lead leg!)

WOD

~200m waiter’s walk (M-45lb plate, W-25lbs plate)
2 tire flips
50 feet tire drag (M-45lbs, W-25lbs)
30 box jumps
~150m waiter’s walk
2 tire flips 
50 feet tire drag
20 box jumps
~100m waiter’s walk
2 tire flips 
50 feet tire drag
10 box jumps

For Time.

The facelift starts today!  Thanks to all that have volunteered time/supplies.  Our space will definitely look [...]

091113 Friday “Synergy”

Strength/Skill Work: Back Squat*

WOD

AMRAP in 10 minutes of:

25 double unders

13 burpees

*Some of you are quite sore from the work-outs this week.  With that in mind we are offering options for the strength/skill portion today.  Either do work sets off your 1 rep max or completely avoid the back squat today and work on L-sits [...]

091112 Thursday “Heartbeat”

Strength/Skill Work:  Box Jumps and Depth Drops

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

Please chat with me in class or email me ShannaDuvall@gmail.com if you are interested in helping out this weekend.  Saturday’s work schedule will [...]

091111 Wednesday “Joshie”

 

CrossFit Asheville consists of members who come from many different backgrounds all working together to achieve a wide variety of goals.   Some wish to complete a 5k, get that first pull-up, lose that baby weight,  qualify for Boston, continue to live independently, qualify for the CrossFit Games, deadlift twice one’s bodyweight, look good naked,  or to [...]

091110 Tuesday “Siete”

Strength/Skill Work:  Thrusters

WOD

7 rounds of

7 ring dips

7 [...]

091109 Monday “Zombie”

Strength/Skill Work:  Shoulder Press

WOD

As many rounds as possible in 20 minutes of:

200m run

12 deadlifts (M-185lbs, W-135lbs)*

12 box jumps

100 feet walking lunge

*Do not exceed ~75% of your DL 5RM  or 65% of your [...]