Steven in the overhead figure 8s.

Strength/Skill Work Turkish Get-ups 3-3-3-3-3 per arm

WOD

AMRAP in 15 minutes of:

30 double unders

20 deadlifts

10 front squats

Use ~50% of max front squat not to exceed 135/95lbs.  The same bar is used for both the deadlifts and the front squats.  If  and only if you are unable to do double [...]

Allison & Amy show great triple extension at the top of their burpees!

Strength/Skill Work Back squat: work to add 5-10lbs to your old 5 rep max.  If you missed a 5 rep last time see a coach for your work set series.

WOD

AMRAP in 3 minutes of:

6 ring push-ups

9 tall box jumps (30/25″ max)

1 minute rest

3 [...]

Shanna in an overhead figure 8. Moving into the new space on her 29th bday!

Reminder! We are in the new space today!  More info here.

Strength/Skill Hang Power Snatch: 5 rep max

WOD

5 Rounds of:

10 burpees

400 feet of sprints turning every 100 ft

2 Overhead figure eights with cones divided by 20 ft  (to the 2nd [...]

We did it!!

As of Monday, September 20th you will find CrossFit Asheville in the KMart Plaza at 4 S. Tunnel Rd!

Pull into the KMart plaza from S. Tunnel Rd and head to the right side (if you are facing KMart from the parking lot) of the KMart building.  You will see our garage doors [...]

This is our last day on Blue Steel! Kiss your chest to the bar!

WOD

4 Rounds of:

400m Run

20 Box step-ups with dumbbells (24″/20″ with 30-45lbs/12-25lbs)

7 Chest to bar pull-ups

For time.

This workout was last completed on 100428.

The Move is HERE!

We will be having normal classes today at 730am, 815am and 900am.  This is the last [...]

Elizabeth & Aileen knocking out DUs. Aileen hit her first pull-up today! This should remind you that today is Project Red Shirt

WOD First: Mile run for time.

Just when you thought you wouldn’t have to run that route again…I’m squeezing it in before we leave this space!  We’re doing the three lap route on Church [...]

Strength/Skill Work Push jerk: Work towards a new 5 rep max or see a coach for your work sets of the day if you missed at a new 5 rep last time.

WOD

3 Rounds of

60 seconds row (calories)

60 seconds ring dips

30 seconds turkish roll-ups on right side

30 seconds turkish roll-ups on left side

60 seconds rest

Grok Fest CFA [...]