CrossFit Asheville

Shalene and Shanna provide entertainment at intermission of Heartstrings 2010.

Strength/Skill Work: Push Jerk

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 [...]

CrossFit Asheville will be Closed for our Saturday classes tomorrow due to our participation in the Heartstrings Fundraiser at the Asheville Mall.  Feel free to come and sign up on spot to get in on a work-out.

Moe’s Southwest Grill Supports Project Access
As part of HeartStrings 2010, Moe’s Southwest Grill in Biltmore Village will be donating 10% [...]

Best of luck to T-Bone at this weekend's Garage Games in Georgia!

Drive safe.  We are here in the gym.  If you can safely make it in please feel free to come to any of our class times.  Thank you!

Strength/Skill Work: Hang Power Snatch

WOD

5 Rounds for time of:

100ft walking lunge

15 deadlifts (60% of 5RM not to [...]

Strength/Skill Work: Deadlift

WOD

20 Back Squats (50% of max back squat not to exceed 175/115lbs)

10 Ball Slams

16 Back Squats

20 Ball Slams

12 Back Squats

30 Ball Slams

8 Back Squats

40 Ball Slams

4 Back Squats

50 Ball Slams

For Time.

Heartstrings and Saturday Closing for 2/6/10

If you are not participating in Heartstrings please consider sponsoring a CFA team member.  Every dollar amount no matter how [...]

Strength/Skill Work Weighted pull-ups/kipping pull-up practice: 3-3-3-3-3-3-3

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Thrusters (70% of thruster 5RM not to exceed 95/65lbs)

Burpees

For time.

Heartstrings and Saturday Closing for 2/6/10

If you are not participating in Heartstrings please consider sponsoring a CFA team member.  Every dollar amount no matter how large or small will make a difference!   [...]

Do we celebrate Groundhog Day in the south? Maybe this year!!! (Image take from www.OffTheMark.com )

Strength/Skill Work: Shoulder Press

WOD

3 Rounds of:

1 minute box jumps (20″)

1 minute dumbbell push-press (35/25lbs)

1 minute sit-ups

1 minute rest

Post total reps to comments.

Heartstrings and Saturday Closing for 2/6/10

If you are not participating in Heartstrings please consider sponsoring a CFA team [...]

Strength/Skill Work: Overhead squats

WOD

AMRAP in 15 minutes of:

30 double unders

30 kettlebell swings (1.5/1 pood)

15 knees-to-elbows

Post total and partial rounds to comments.

February On Ramp

Begins today!  If you have not yet filled out the intake form please arrive 15 minutes early.  Please contact Shanna if you have any further questions.  (315) 244-5571

Heartstrings and Saturday Closing for 2/6/10

If you [...]