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

091231 Thursday “Obstacle Course”

Strength/Skill Work:  Handstand progressions and/or rope climbing!

WOD

AMRAP in 20 minutes of our indoor obstacle course! 

HOURS

We are only open through the noon class today.  NO EVENING CLASSES!

Next week’s new hours are updated on our schedule page.

Tomorrow is the New Year’s Day WOD/Paleo Potluck/Lectures.    Email Shanna (ShannaDuvall@gmail.com) by 4pm today  if you want to participate in the WOD.  [...]

091230 Wednesday “Beginnings”

Strength/Skill Work Chest-to-Bar Weighted Pull-ups 5-5-5-5-5

                                                           OR Kipping Pull-up Practice

WOD

3 Rounds of:

10 Deadlifts (50% of max not to exceed 185/115lbs)

15 Push-ups

25 Box jumps (20″)

For time.

Holiday Hours/Events
We will be closed for evening classes tomorrow December 31st.  (Noon class that day is still on.)  One work-out on Friday (see link below).  Saturday 9am class.
****It is not too late to [...]

091229 Tuesday “Jeremy”

Strength/Skill Work  Power Clean: Work up to a heavy single

WOD

21-15-9

Overhead squats

Burpees

Fot time.

For overhead squats use ~70% of OHS 5RM not to [...]

091228 Monday “Gone in 60 Seconds”

 

Strength/Skill Work:    Back Squat

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 (14/10lbs)

20 seconds rest

1 minute rest

Post total reps and modifications to comments.

Holiday Hours/Events
We will be closed for evening classes on December 31st.  (Noon class that [...]

HeartStrings Fundraiser February 6th, 2010

CrossFit Asheville is joining forces with the Buncombe County Medical Society for this year’s HeartStrings Fundraiser.   We will have our own CFA team, but also encourage you to form teams with co-workers or friends outside of the CFA community.  CFA will need 3-5 volunteers per hour that day to help us run a successful event.    Please contact [...]

091226 Saturday “Melting Pot”

Team WOD

Form teams of 4 and then split into pairs.  Let’s refer to them as Pair A/Pair B all who form Team 1.

Pair A will run 800m together while the other Pair B alternates resting and repping one of the following exercises:

Deadlift (50% of your max lift not to exceed 185/135lbs)

Kettlebell swings (1.5/1 pood)

Pull-up

When Pair A comes in [...]

091224 Thursday “Twelve Holiday Gifts”

Katie locks out 95lbs at Carolina Fitness Challenge!

Twelve Holiday Gifts is sung to the tune of  “12 Days of Christmas”

1 High box jump (30″/25″)

2 Pistols (2 per leg), 1 H bx jmp

3 Toes to bar, 2 pistols, 1 H bx jmp

4 Dumbbell push-press (35/25lbs), 3 T2B, 2 pistols, 1 H bx jmp

5 Dumbbell burpee [...]

New Year’s Day Paleo Potluck Brunch/WOD/Lectures

New Year’s Day WOD & Paleo Potluck Brunch

To kick off our 90 Day Paleo Challenge we will be hosting a work-out followed by a potluck brunch on New Year’s Day.    This will be a time to bring your friends and families to observe some CrossFitters in action and hear some lectures on the benefits of choosing [...]

091223 Wednesday “Heartbeat”

Strength/Skill Work:Deadlift

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

Holiday Hours:

We will be open on 12/24 until 1:00pm. (Noon class that day!) Closed 12/25. Open 12/26 and resume normal schedule.

New Years’ Eve will be similar as [...]

091222 Tuesday “Franzilla”

CFA will run another obstacle course before the end of the year!

Strength/Skill Work: Push-press

WOD

21 front squats

21 pull-ups

15 push-press

15 pull-ups

9 thrusters

9 pull-ups

For time. 

Use the same bar for the entire work-out.  Use 75% of your max push-press or thruster weight not to exceed 135/95lbs.  This work-out should completed with a load 20-30% heavier than at which you would [...]