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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. New [...] 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 [...] 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″) Mr. K and the Mountain Burpee 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 [...] Complete for time 50, 40, 30, 20, 10 reps of: Double [...] 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 [...]
CFA's participants and support team following Saturday's Carolina Fitness Challenge.
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 [...] Chad Caden destroyed the 2nd WOD winning by 27 seconds! 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 [...] Congrats to Katie for representing CFA very well in her first CrossFit competition! 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 [...] Salmon scramble, almond meal griddle cakes, mango, tomato 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 [...] |
 
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