CrossFit Asheville

Strength/Skill Work: Overhead squat
WOD
5 Rounds of:
7 Power snatch (70% of max pwr snatch or OHS 5RM not to exceed 115/75lbs)
12 Box jumps (24″/20″)
For time.
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 far as open until 1:00pm. [...]

The transition should be smooth and non disruptive. In fact, aside from this peculiar post, you shouldn’t notice anything different at all about the blog. If you intended to visit the normal “www.crossfitasheville.com” website, and find yourself reading this post, then you are in fact reading it in our new, self-hosted web space.

WE ARE HERE AND OPEN! We will be here until 11am.  Drive carefully, but do not feel the need to show up on time.  We will just run y’all through the work-out as you show!
WOD
 50 Box jumps (24″)
 50 Jumping pull-ups
 50 Kettlebell swings (boys: 24kg; girls: 16kg)
 50 Walking lunges
 50 Knees to elbows
50 Push press (boys: 45#; [...]

FRIDAY EVENING CLASSES ARE CANCELLED DUE TO WEATHER AND BAD DRIVERS (THEM, NOT US).
SATURDAY CLASS IS STILL ON UNLESS OTHERWISE NOTED.
 
Skill/Strength: Hang Power Clean
WOD:
AMRAP in 12 minutes of:
16 Dumbell Push Press
50 ft Walking Lunge
8 Toes to Bar

Complete for time 50, 40, 30, 20, 10 reps of:
Double Unders
Sit Ups

Strength/Skill Work:Single support deadlift
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Thrusters (70% of thruster 5RM not to exceed 95/65lbs)
Burpees
For time.

Strength/Skill Work  Squat Snatch: Work towards 1 rep max
WOD
5 rounds of:
30 seconds of max rep power cleans (70% of power clean 1RM not to exceed 135/95lbs)
30 seconds of max rep box jumps
1 minute rest
Record your reps during the 1 minute rest and post total power cleans, total box jumps as well as load and height [...]

This weekend seven members of CrossFit Asheville traveled to CrossFit Durham and participated in the First Annual Carolina Fitness Challenge.  We will add more notes on the events of the weekend.  Below are the results with CFA athletes highlighted.
  
The top ten men and women competed in the final workout:
Final Workout:
For Time:
125 Double Unders
100 Air Squats
75 [...]

Strength/Skill Work  Split Jerk: Be sure to alternate  lead legs
WOD
3 Rounds of:
400m run
21 Kettlebell swings (1.5/1 pood)
12 pull-ups
For time.

We are dedicated to the success of our clients.  As such, we will not be listening to the resolutions of outsiders and instead turn our attention to y’all.
There are NO On-Ramps during the month of January.  We do not want to deal with the false resolutions of those who waited to join.  If they are [...]