CrossFit Asheville

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 [...]

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 [...]

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 exceed 95/65lbs.

 
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 [...]

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 [...]

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 [...]

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 power clean thrusters(35/25lbs), 4 DB psh prs, 3 [...]

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 [...]

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 [...]

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 perform the benchmark WOD Fran.
Holiday Hours:
We will be open on 12/24 [...]